5-5-5-5-5 for weight
*score = max weight successfully snatched 5 times
-then-
Bench Press
5 sets of max reps at 155# guys / 105# gals
*Score = total reps
Hang Power Snatch
5-5-5-5-5 for weight *score = max weight successfully snatched 5 times -then- Bench Press 5 sets of max reps at 155# guys / 105# gals *Score = total reps
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"Frantasyland Lite"
For time: 21-15-9 Reps of Thrusters @ 95# Ring Rows -rest one minute- 18-12-6 Reps of Thrusters @ 115# Pullups -rest one minute 15-9-3 Reps of Thrusters @ 135# Chest-to-Bar Pullups 20140728-MonBCSO All movements performed with 155# guys or 85# girls For time: 8 Deadlifts 8 Cleans 8 Pullups 7 Deadlifts 7 Cleans 7 Pullups 6... 5... 4... 3... 2... 1... 20140725-FriBCSO
"Cindy" 20 Min AMRAP 5 Pull-ups 10 Push-ups 15 Air-Squats *If you want to increase the intensity, replace the above movements with the following: 5 Chest-to-Bar Pull-ups 10 Ring Push-ups 15 Goblet Squats **Score is total number of completed rounds + partial round reps. Triple Threes
For time: 3000 meter row 300 Double-unders (600 singles) 30 Burpees For time: 20 Overhead Squats @ 95lbs 25 Front-rack Squats @ 135lbs 30 Back Squats @ 185lbs Buyout: 100 double-unders (300 singles) 20140722-TueBCSO 5 rounds for time of: 10 reps dead lift, 225lbs 20 wall-ball shots, 20-lb. ball Max reps shoulder press, 135 lb.
Max reps L-pull-up Max reps shoulder press, 115 lb. Max reps strict pull-up Max reps shoulder press, 95 lb. Max reps chest-to-bar pull-up Max reps shoulder press, 65 lb. Max reps pull-up Rest at least 2 minutes between exercises. For time:
95-lb. thrusters, 30 reps 20 GHD sit-ups 400-meter run 115-lb. thrusters, 20 reps 30 GHD sit-ups 400-meter run 135-lb. thrusters, 10 reps 40 GHD sit-ups 400-meter run |
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