5 rounds for time of:
400-meter run
15 overhead squats 95/65
Nancy
5 rounds for time of: 400-meter run 15 overhead squats 95/65
0 Comments
Deuce-Deuce
2 Rounds for Time 22 Toes-to-Bar 22 Clean & Jerks (95/65 220 Meter Run 3 Rds
200 Meter Run 15 Burpees -Rest 2 mins- 3 Rds 15 Pullups 20 DB Snatches 70/45 16 min AMRAP
Buy-in: 45 Knees-2-Elbows -then- *with time remaining perform AMRAP of: 21 Slam Balls 15 Hand Release Pushups 9 Front Squats 155/105 135/95 95/65 DT
5 rounds for time of: 12 deadlifts 9 hang power cleans 6 push jerks Men use 155 lb., women use 105 lb. 5 rounds of:
Row 1,000 meters Rest 3 minutes *Record your time for the first 1000m row. Try to row rounds 2 - 5 with no more that 30 seconds deviation from the first. Don't sandbag the first round. Score = combined time of all 5 1K rows. CF Games 2016 Masters WOD 4
For time: 22 Toes-2-Bar 22 Clean & Jerk (95/65) 200m Row -2 min. reset, then- 5 min. to find 1-rep max squat clean *keep form and be careful on squat cleans. Masters CF Games Event 6
3 rounds: 12 thrusters (135/95, 115/75, 95/55) 6 bar muscle-ups or C2B pull-ups 3 Squat cleans (same weight used for thrusters) *Workout slightly modified due to lack of heavy d-balls 12-9-6 reps of:
Snatches* Muscle-ups or C2B Pullups *Loads increase each round Round of 12 @ 135# Round of 9 @ 155# Round of 6 @ 175# CrossFit Games workout #1 (Masters 60+)
* For anyone who wants to try it, the version for masters under 60, is the same except for the deadlifts are 335/225, wall balls are 20/14 For time: 8 deadlifts (275 / 185 lb.) 40 GHD sit-ups to 24-inch box 80 double-unders 4 rope climbs 80 wall-ball shots (16 / 10 lb.) 4 rope climbs 80 double-unders 40 GHD sit-ups 8 deadlifts (275 / 185 lb.) |
AuthorCrossFit BCSO Categories
All
|