80 squats
70 push-ups
60 Pistols-alternating (one-legged squats)
50-calorie row or 400m run
40 single-arm overhead squats, 35-lb. dumbbell
30 handstand push-ups
20 thrusters, 35-lb. dumbbells
10 muscle-ups or 10 C2B pull-ups + 10 ring dips
For time:
80 squats 70 push-ups 60 Pistols-alternating (one-legged squats) 50-calorie row or 400m run 40 single-arm overhead squats, 35-lb. dumbbell 30 handstand push-ups 20 thrusters, 35-lb. dumbbells 10 muscle-ups or 10 C2B pull-ups + 10 ring dips
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3 rounds for time of:
Run 400 meters 35-lb. dumbbell thrusters, 21 reps -then- 100 double-unders (300 singles) buyout Open gym / rest day
I am including some suggestions for those who do not wish to rest. Option 1: Go for a run (1 to 2 miles) Option 2: 100 wall-ball shots (20#/14#) Option 3: Work on double-unders Option 4: Work on any weakness you wish to. Metcon (3 Rounds for reps)
3 KB Swings (55/35) 4 Burpees 5 Pushups Continue this for 3 minutes counting total reps Rest 1min Start again, repeat for 3 rounds total With a partner, no time component:
10 Bench Press 135/95 or 115/75 or 95/65 10 Pendlay Rows 135/95 or 115/75 or 95/65 10 Squatting DB Curls *One works while the other spots/rests. Yes, I'm giving our legs a bit of a break today. Performance:
Elizabeth For time: 21-15-9 Clean, 135# / 95# Ring Dips -Rest 5 minutes- Helen 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Fitness version is the same but with 95/65 for the cleans, and 35/15 for the KB swings. Performance:
Metcon (Time) 15-12-9 Thruster (135/95) Strict HSPU Fitness: Metcon (Time) 15-12-9 Thruster or Front Squat (95/65) your choice on movement Push Press Buyout: 100 double-unders (300 singles) Flight Simulator (Wall Ball)
10-15-20-25-30-25-20-15-10 *Unbroken Sets!!!! If you drop the WB the set does not count… You may rest during a set, but you may not put the ball on the floor. Put the ball down and rest as needed between sets.* Performance:
15 Minute AMRAP 10 Ring Push-ups 10 DB Bent Over Rows 70/53 15 Sit-ups w/Med Ball 20/14 20 Squats Holding Med Ball 20/14 Fitness: 12 Minute AMRAP 5 Push-ups 5 DB Bent Over Rows 55/35 10 Sit-ups w/Med Ball 20/14 15 Squats Holding Med Ball 20/14 DT
5 rounds for time of: Performance: 155-lb. deadlifts, 12 reps 155-lb. hang power cleans, 9 reps 155-lb. push jerks, 6 reps Fitness: 135-lb. deadlifts, 9 reps 135-lb. hang power cleans, 6 reps 135-lb. push jerks, 3 reps |
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