5 sets of 10 reps @ 95/65
8 Rounds for Time:
8 Hang Squat Snatches (95/65)
30 Double-Unders (60 singles)
Strength: "Snatch-Grip High Pull" 5 sets of 10 reps @ 95/65 Conditioning: "High Heels"
8 Rounds for Time: 8 Hang Squat Snatches (95/65) 30 Double-Unders (60 singles)
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Strength: "Bench Press" Load the bar to approx. 60% of your 1RM using all 10s. Have a set of 5s on standby. Have a spotter there. Bench Press to 20 reps or failure, whichever comes first Remove 10 lbs and do it again. Continue for a total of 5 sets Conditioning: "High Octane"
3 Rounds for Time of: 25 Lateral Burpees 15 Deadlifts (Rx-315/220 Scale 1-275/195 Scale 2-225/155) 10 Ring Muscle Ups or 20 Pull-ups 200 Meter Run Strength: "Front Squat" On the 0:00 - 3 Reps @ 80% On the 2:00 - 1 Rep @ 83% On the 4:00 - 3 Reps @ 80% On the 6:00 - 1 Rep @ 86% On the 8:00 - 3 Reps @ 80% On the 10:00 - 1 Rep @ 89% Conditioning: "Bane"
For Time: 40 Kipping Handstand Pushups (scale=60 db shldr press 45/25) 20 Ring Muscle-Ups (scale = 25 pullups + 25 ring dips) -then- 10 Rounds of "Macho Man" (185/135) 1 Round of "Macho Man"is: 3 Power Cleans + 3 Front Squats + 3 Jerks Strength & Conditioning
"Slap Happy" Part #1 (0:00-5:00) In a 5:00 Window... 100 Double-Under Buy-In (100 singles) Time remaining, AMRAP: 12 Overhead Squats (95/65) (scale=front squats) 4 Burpee Box Jump Overs (24"/20") Rest 5:00 (5:00-10:00) "Slap Happy" Part #2 (10:00-15:00) In a 5:00 Window... 100 Double-Under Buy-In (100 singles) Time remaining, AMRAP: 8 Overhead Squats (115/75) 4 Burpee Box Jump Overs (24"/20") Rest 5:00 (15:00-20:00) "Slap Happy" Part #3 (20:00-25:00) In a 5:00 Window... 100 Double-Under Buy-In (100 singles) Time remaining, AMRAP: 4 Overhead Squats (135/95) 4 Burpee Box Jump Overs (24"/20") Strength: "Front Rack Lunges" 2 Sets of 12 (115/75) Conditioning: "Hook"
For Time: 50/35 Calorie Row or Bike 40 Wallballs (20/14) 30 Dumbbell Power Snatches (70/50) 40 Wallballs (20/14) 50/35 Calorie Row or Bike Strength: "Barbell Cycling" On the 2:00 x 5: 3 Power Clean and Jerks 2 Thrusters 1 Squat Snatch Complex does not need to be completed unbroken, but work through it as quickly as possible. Conditioning: "Adderall"
Part #1 – In a 10:00 Window: Run 1 Mile Time Remaining, Max Power Clean and Jerks (135/95) — Rest 3:00, change your weights -- Part #2 – In a 7:00 Window: Run 800 Meters Time Remaining, Max Power Snatches (115/80) — Rest 3:00, change your weights -- Part #3 – In a 4:00 Window: Run 400 Meters Time Remaining, Max Thrusters (95/65) Strength: "DB Bench Press" 5 sets of 10 reps (as heavy as you think you can go 10 reps) *Weight will probably go down a bit each set to complete 10 reps each Conditioning: "Death Race" 5 Rounds: 15/10 Calorie Assault Bike 10 Burpees Auxiliary Work: "Planks"
1 min plank face down on elbows -rest 1 min- 1 min plank on left elbow -rest 1 min- 1 min plank on right elbow *repeat this cycle if you're feeling froggy. |
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