20 Min Running Clock:
16 Min Amrap
13 Snatches (75/55)
13 Wall Ball Shots, (20/14)
13 Box Jumps (24/20)
-Rest 2-Min-
2-Min of Max Rep Push-ups
Conditioning: "Triple-13s"
20 Min Running Clock: 16 Min Amrap 13 Snatches (75/55) 13 Wall Ball Shots, (20/14) 13 Box Jumps (24/20) -Rest 2-Min- 2-Min of Max Rep Push-ups
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Strength/Conditioning: "Stinger"
5 Rounds for Time of: 10 Hang Cleans (135/95) 10 Burpees 400m Run or Row *The full version is 10 rounds, if you're up for it. (SWAT team did this yesterday) Conditioning: "Dubs and Stuff"
16 Min Amrap 75 Double-Unders (scale=75 singles) 14 Shoulder-2-Overhead (135/95) 75 Double-Unders (scale=75 singles) 14 Burpees Strength/Conditioning: "CF Games Open Workout 20.3"
For time: 21 deadlifts, 225/155 21 handstand push-ups (scale = push press (65 lbs.) 15 deadlifts, 225/155 15 handstand push-ups (scale = push press (65 lbs.) 9 deadlifts, 225/155 9 handstand push-ups (scale = push press (65 lbs.) 21 deadlifts, 315/205 50-ft. handstand walk (scale = push press (95 lbs.) 15 deadlifts, 315/205 50-ft. handstand walk (scale = push press (95 lbs.) 9 deadlifts, 315/205 50-ft. handstand walk (scale = push press (95 lbs.) Conditioning: "Triple 5s"
(3 5-minute AMRAPS) 5 Min AMRAP 20 Double Unders 6 Shoulder-2-Overheads (95/65) -Rest 2 Mins- 5 Min AMRAP 10/8 Cal Bike 6 Sumo DL High Pulls (95/65) -Rest 2 Mins- 5 Min AMRAP 10/8 Cal Row 6 Lateral Burpees Conditioning: "Chipper"
For Time: 400 Meter Run 15/10 Bar Muscle Ups (scale=15/10 Pullups) 30 KB Hang Snatches 53/35 90 Abmat Situps 30 KB Hang Snatches 15/10 Bar Muscle Ups (scale=15/10 Pullups) 400 Meter Run Strength/Conditioning: "Grunt Work"
10 Rounds for Time of: 2 Squat Cleans (185/135) 6 Burpees 8 Box Jump Overs (30/24) Strength/Conditioning: "11x3x15"
15 Min AMRAP of: 11 Deadlifts (185/135) 11 HSPUs 11 C2B Conditioning: "Maupin"
4 Rounds for time of: 800m Run 49 push-ups 49 sit-ups 49 air squats In honor of U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004 To learn more about Maupin click here Strength/Conditioning: "Whole lotta suck"
16 Min AMRAP 2-4-6 reps of: Power Cleans Burpee Pullups Rd 1: 135/95 Rd 2: 155/105 Rd 3: 185/135 Rd 4: 205/145 Rd 5: 225/155 *If you make it this far, stay at this weight until time runs out. ** Do 2 reps of each movement, then 4, then 6; that is 1 round. **Increase the weight for the next round and repeat.... |
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