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"The Seven"
Seven rounds for time of: 7 Handstand push-ups 7 Thruster (135/95) 7 Knees to elbows 7 Deadlifts (245/195) 7 Burpees 7 Kettlebell swings (70/53) 7 Pull-ups
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Buy-in: .7 mile Assault Bike
-then- 4x6 Heavy Front-Rack Lunges 4x6 Heavy Bench Press 4x6 Heavy Bent-Over Rows -then- Buy-out: Run to LE Gate and Back 5 Rounds for Time
6 Squat Snatch (115/75) 9 Toes to Bar -rest 2 minutes- 500 meter sprint row 15 Minute AMRAP (for rounds/reps)
10 Box Jumps (24"/20") 10 Wall Balls (20/14) 10 Kettlebell Swings (70/53) 10 Ring Dips Buy-in: 1000m Row
-then- 5x5 Heavy Deadlift 5x5 Heavy Front Squats 5x5 Heavy Shoulder Press -then- Buy-out: .5 mile Assault Bike 20 Minute AMRAP
5 Thrusters (95/65) 10 Pull-ups 15 Double-unders (30 Singles) "Grace" (Benchmark Workout)
For time: 30 Clean & Jerk (135/95) -rest 5 minutes- 25 GHD Situps 25 GHD Hip Extensions 2017 Regional Event 2
21-15-9 reps for time of: Dumbbell snatches Ring dips Men use an 80-lb. dumbbell Women use a 55-lb. dumbbell *Scale as needed Annie
50-40-30-20-10 rep rounds of: Double-unders (Double the reps for singles) Sit-ups Buy-in: 1600 meter row
-then- 5x5 heavy deadlifts 5x5 heavy back squats 5x5 heavy bench press -then- Buy-out: 50 GHD situps *5x5 means 5 sets of 5 reps, 25 total reps of each movement **Heavy means heavy for you to get 5 reps unbroken |
AuthorCrossFit BCSO Archives
June 2018
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