Every min (10 mins)
1 Clean and Jerk (80%)
Conditioning: "120+120=240"
24-18-12-6
Wall Balls (20/14)
Pull Ups
- rest 3 minutes -
For Time:
60 Wall Balls (20/14)
60 Pull Upsa
Strength: "Clean & Jerk"
Every min (10 mins) 1 Clean and Jerk (80%) Conditioning: "120+120=240" 24-18-12-6 Wall Balls (20/14) Pull Ups - rest 3 minutes - For Time: 60 Wall Balls (20/14) 60 Pull Upsa
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Strength: "Back Squats"
2 sets (waves) 5 @ 40% 5 @ 50% 5 @ 60% Workout: “Isabel...With a Twist” 30 Power Snatches (135/95) * Every time you break perform 50 double unders * Strength: "Back Squat (5-3-1-Max)"
5 @ 75% 3 @ 85% 1 @ 95% Max reps at 75% Metcon: "Down & Up" For Time: 50 Deadlifts (95/65) 35 Hang Power Cleans (95/65) 20 Bar Facing Burpees 35 Hang Power Cleans (95/65) 50 Deadlifts (95/65) Strength: "Shoulder Press"
5 reps @ 75% 3 reps @ 85% 1 rep @ 95%+ Max reps at 75% Conditioning: "10s" 10 Minute AMRAP of: 10 Box Jumps (24/20) 10 Push-ups 10 Toes-2-Bar Conditioning: "Feel the Burn"
2000m Row 100 Thrusters (45/35) 50 Chest-to-Bar or 75 Pull-ups STRENGTH: "Back Squat"
2x10 "Primer Sets" (Empty Bar or up to 50%) then in 10:00 establish a heavy double CONDITIONING: "3x3x3" (3 Movements x 3 Minutes x 3 Rounds) 3 Minute AMRAP of: 4 Power Cleans 135/95 6 Toes to Bar (scale = 6 GHDs or 12 situps) 8 Box Jump Overs 24/20" -then- Rest 2 minutes Repeat... Rest 2 minutes Repeat... Strength: "Deadlift"
8 Total sets of Deadlift (1 every 90 seconds) Sets 1 & 2 are 2-reps each at 80% of 1RM Sets 3 - 8 are 3-reps each at 80% of 1RM Metcon: For Time: 50ft Single-Arm Overhead Lunge (50/35) 35 Push-ups 50ft Single-Arm OHL 30 GHD’s 50ft Single-Arm OHL 25 Pull-ups 50ft Single-Arm OHL 20 GHD’s 50ft Single-Arm OHL 15 Lateral Burpees over Dumbbell *Split lunge between arms as needed Strength: "Shoulder Press"
5 reps @ 65% 5 reps @ 75% 5 reps @ 85% Workout: "Billy's Anniversary WOD" (Celebrating 26 years of married bliss 11/5/1994) 1994 Meter Row -then- 26-11-5 reps of: Pull-ups Wall-Balls Box Jump-overs Conditioning: "Count-down"
For Time: 440-meter bike sprint (OR 15/12 Calorie Assault bike) 10-9-8-7-6-5-4-3-2-1 Burpee Pull Up Strength: "Squat Snatch"
Every min (10 mins) 2 Squat Snatch (75%) * Singles Workout: "Thrust & Dubs" Every 3:00 (5 sets) 9 DB thrusters (50/35) 45 Double-Unders 9 DB thrusters (50/35) |
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