100-meter sprint
10 squat clean thrusters (115/75)
15 kettlebell swings (70/53)
100-meter sprint
Rest 2 minutes
5 rounds for time of:
100-meter sprint 10 squat clean thrusters (115/75) 15 kettlebell swings (70/53) 100-meter sprint Rest 2 minutes
0 Comments
Metcon for time:
33 Cal Row 20 Shoulder-2-Overheads (135/95) 33 Cal Row -then- 5 Rounds of: 3 Bar Muscle ups (Scaled= 5 Pull-Ups + 5 Ring Dips) 3 Shoulder-2-Overheads (165/105) Masters Qualifier #4 x2
Round 1: 5 Min Amrap 9 Handstand Push-ups 6 Bar Facing Burpees 3 Snatches (135/95) -Rest 3 Mins- Round 2: 5 Min Amrap 9 Handstand Push-ups 6 Bar Facing Burpees 3 Snatches (95/65) Metcon: 2 Rounds for Time
400 Meter Run or Row or .5 mile Bike 40 Abmat Situps 400 Meter Run or Row or .5 mile Bike 40 Russian KB Swings 53/35 400 Meter Run or Row or .5 mile Bike 40 Pullups 400 Meter Run or Row or .5 mile Bike 40 Deadlifts (135/95) *30 Min Time Cap MetCon: 18 Min AMRAP
*Each round consists of the following: 5 Wall Balls 20/14 5 Power Cleans 10 Wall Balls 5 Power Cleans 15 Wall Balls 5 Power Cleans Rd 1: 95/65 Rd 2: 135/95 Rd 3: 155/105 Rd 4: 185/135 Rd 5: 205/145 15 Minute AMRAP of:
9 Handstand Push-ups (scale is 12 hand-release push-ups) 6 Burpees 3 Snatches (135/95) Metcon for time:
25 DB Squats (50/35, one on each shoulder) 15 Cal Bike 15 Pullups 15 Thrusters (95/65) 15 Pullups 15 Cal Bike 25 DB Squats (50/35, one on each shoulder) Metcon For Time:
800 Meter Row 800 Meter Run 40 KB Hang Snatches (53/35) 40 Abmat Situps 30 KB Hang Snatches (53/35) 30 Abmat Situps 20 KB Hang Snatches (53/35) 20 Abmat Situps 10 KB Hang Snatches (53/35) 10 Abmat Situps *KB Snatches can be split anyway as long as you do the same number of reps with each arm on each set. The reps do NOT have to be alternating. Metcon for Reps
Round 1: 4 Min Clock: 300 Meter Run Max Rep of Complex 1 Deadlift + 1 Power Clean + 1 Jerks @ 185/135 -Rest 2 Mins- Round 2: 4 Min Clock: 300 Meter Run Max Rep Complex 2 Deadlifts + 2 Power Cleans + 2 Jerks @ 155/105 -Rest 2 Mins- Round 3 4 Min Clock: 300 Meter Run Max Rep Complex 3 Deadlifts + 3 Power Cleans + 3 Jerks @ 135/95 -Rest 2 Mins- Round 4: 4 Min Clock: 300 Meter Run Max Rep Complex 4 Deadlifts + 4 Power Cleans + 4 Jerks @ 135/95 *Score is total reps on the complex for each round. METCON (3 Rounds for Time)
30 Front Squats (115/85) 15 Pull-ups -Immediately into- 3 Rounds for Time 30 Burpees 15 Pull-ups |
AuthorCrossFit BCSO Categories
All
|