6 Rounds for time of:
5 Burpees
10 Kettlebell Swings 53/35
15 Goblet Squats 53/35 (a squat holding your kettlebell)
5 Burpees
10 Kettlebell Swings 53/35
15 Goblet Squats 53/35 (a squat holding your kettlebell)
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Skill work:
Double-Unders -then- 7 minute AMRAP 10 T2B 20 Wallballs 24/20 15 Minute AMRAP
5 Pull-ups 10 Push-ups 15 Sit-ups I have a lunch commitment with my daughter today, and then I am attending Chief Allen's funeral, so I will not be at the 11:00 workout today. The workout is made up of simple movements, so everyone should be familiar with them. Have fun. Strength
Squat Snatch 4x2 @ 80 percent of 1 rep max -then- 10 minute AMRAP rounds and reps for time Open 14.1 30 Double Unders 15 Power Snatches 75/55 65/45 20150123-FriBCSO
Ok gang, for Friday here's one of the infamous "Girl WODs"! *** KAREN *** 150 Wall-Ball Shots for Time 20# for guys / 14# for girls Here is a demo video link: http://media.crossfit.com/cf-video/CrossFit_Wallball.mov. You don't have to have a ball on the floor to touch your butt to, but that is one way to make sure you are getting low enough. The full squat is actually more important than the height you throw the ball. 10 Burpees
10 Thrusters (95/65) 10 Pushups 10 Thrusters 10 Situps 10 Thrusters 10 Pullups 10 Thrusters 10 Toes-to-Bar 10 Thrusters 200 Meter Run
10 HSPU's 20 Dumbells G2OH 45/25 30 Dumbbell Push-Ups 40 Sit-Ups 50 Air Squats 200 Meter Run -then- 2 Rope Climbs Strength
Bench Press 4 x 3 @ 90% of 1RM -then- 5 Rounds for time: 20 Power Cleans 95/65 50 Double Unders Open Gym Friday
Do some stretching or rowing -However, if you do want a full-blown workout...- 200 Meter Run 10 HSPU's 20 Dumbells G2OH 45/25 30 Dumbbell Push-Ups 40 Sit-Ups 50 Air Squats 200 Meter Run -then- 2 Rope Climbs Back Squat
3 x 3 @75 percent of 1RM -then- METCON 3 rounds for reps 1 minute Dead Hangs 1 minute Double Unders 1 minute KB Swings 53/35 1 minute Box Jumps 24/20 1 minute Rest Repeat |
AuthorCrossFit BCSO Archives
June 2018
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