-then-
Front squat 10-10-10-10-10 reps (as heavy as you can complete it)
-then-
50 Double-unders
*There is no time component to this workout.*
50 Double-unders
-then- Front squat 10-10-10-10-10 reps (as heavy as you can complete it) -then- 50 Double-unders *There is no time component to this workout.*
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Barbara (Rx - 140 reps per round)
5 rounds for time 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3 minutes rest between rounds* -or Barbara Lite (Scaled - 100 reps per round) 5 rounds for time 10 Pull-ups 20 Push-ups 30 Sit-ups 40 Squats *3 minutes rest between rounds* "Chelsea Lite"
30 Minute EMOM 4 pull-ups 8 push-ups 12 squats Each minute on the minute for 30 minutes, perform the prescribed reps of all three movements. Whatever time remains of that minute is your rest time. Actual repscheme is 5-10-15 reps instead of 4-8-12. It's a grinder so dig deep and don't quit moving. 50 Double-unders
-then- 21-15-9 Reps of: Thrusters (RX:115/75, S1: 95/65, S2: 75/45) Knees-to-Elbows Russian KB Swings (Rx: 70/53, S1: 53/35) *Swing to approx. shoulder height, not all the way overhead* -then- 50 Double-unders 100 Double Unders (300 singles)
-then- 21 - 15 - 9 HSPU Deadlift 225/155 185/135 -then- 100 Double Unders (300 Singles) 4 rounds of:
2 minutes of double-unders 2 minutes of burpees Power clean 3-3-3-3-3 reps
Front squat 2-2-2-2-2 reps Squat clean 1-1-1-1-1 reps -then- For time: 150 Double-unders 100 Shoulder press (65/35) 50 Situps 5 rounds, each for time, of:
20 chest-to-bar pull-ups 30 wall-ball shots, 20-lb. ball 40 push-ups Rest precisely 3 minutes between each round. 21-18-15-12-9-6-3 reps for time of:
Deadlifts (Men: 255#, Women: 175#) Strict knees-to-elbows |
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