400m KB Farmers Walk
-then-
400m Run
40 KB Swings
3 Rounds
-then-
400m KB Farmers Walk
Fitness
200m Farmers walk
-then-
200m Run
25 KB Swings
3-4 Rounds
Performance
400m KB Farmers Walk -then- 400m Run 40 KB Swings 3 Rounds -then- 400m KB Farmers Walk Fitness 200m Farmers walk -then- 200m Run 25 KB Swings 3-4 Rounds
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Part 1 (With the clock remote, select 100 min. up and press enter. After 10 second countdown, GO!)
3:00 min Max Reps of Hang Clean (115lbs/75lbs) Rest 2:00 min (write down your reps while you rest) Part 2 (When the clock hits 5:00, GO!) 8:00 min AMRAP 20 Wall Balls (20#/14#) 20 Pull-ups 20 Burpees 20 situps Rest 2:00 min (write down your reps while you rest) Part 3 (When the clock hits 15:00, GO!) 2:00 min Max Reps Double Unders (When the clock hits 17:00, you're DONE!) (write down your reps. note doubles or singles) For Thursday March 26th and Friday March 27th.
Crossfit peeps, I'm headed out of town for the rest of the week so you can either follow Crossfit Terra-Firma (http://www.crossfitterra-firma.com), or you can follow the main site at http://www.crossfit.com. Have fun and I'll see you guys on Monday. Performance
5 Front Squat 10 GHD Sit Ups or Toes to Bar Rest 2min 5 Sets Fitness 5 Back Squat 10 Toes to Bar or Knees to Elbows Rest 2min 5 Sets Performance
10 Thrusters (95/65lbs) 10 Toes to Bar AMRAP 20 min Fitness 10 Thrusters (75/55) 10 Sit Ups AMRAP 15 min Performance / Rx Level
Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds. Men clean 185 lb. Women clean 125 lb. Fitness / Scale 1 Complete as many reps as possible in 8 minutes of: 3 push presses 3 cleans 6 push presses 3 cleans 9 push presses 3 cleans 12 push presses 6 cleans 15 push presses 6 cleans 18 push presses 6 cleans 21 push presses 9 cleans Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds. Men push press 95 lb. and clean 115 lb. Women push press 65 lb. and clean 75 lb. Fitness / Scale 2 Complete as many rounds/reps as possible in 8 minutes of: 10 push presses 10 cleans Men push press 95 lb. and clean 115 lb. Women push press 65 lb. and clean 75 lb. Performance Level
12 Minute AMRAP 20 Sit-ups 15 Supermans 10 Bent over rows (95/65) Fitness Level 12 Minute AMRAP 15 Sit-ups 10 Supermans 5 Bent over rows (75/55) Performance level
21-18-15-12-9-6-3 Ring Dips Thrusters (95/65lbs) Burpees Fitness level 15 Box Dips 9 Mountain Climbers 6 Thrusters 2 Rounds Rest 1min AMRAP 20min 20150317-TueBCSO
Performance level Cindy 5 pullups 10 pushups 15 squats AMRAP 20min Fitness level Cindy Lite 4 ring rows/pullups 8 pushups 12 squats Perform one round every 90sec AMRAP 20min Performance
21-15-9 Overhead Squat (135/95) HSPU Fitness 21-15-9 Plate Overhead Walking Lunge Push Ups |
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