26 step-ups with 45-lb. barbell or plate, 20-in. box
115-lb. cleans, 15 reps
26 step-ups with 45-lb. barbell or plate, 20-in. box
115-lb. snatches, 10 reps
5 rounds for time of:
26 step-ups with 45-lb. barbell or plate, 20-in. box 115-lb. cleans, 15 reps 26 step-ups with 45-lb. barbell or plate, 20-in. box 115-lb. snatches, 10 reps
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20160714-ThuBCSO
For time: 100 pull-ups 100 push-ups 100 sit-ups 100 squats * If you aren't up to this task, do Half Angie; 50 reps of each. For Time:
1000 meter run 75 Snatches 50 T2B 25 Burpees Weight: 75/55 65/45 55/35 10-9-8-7-6-5-4-3-2-1
Front Squats (155/105 135/95 95/65) *10 Box Jump Overs &100 meter run after each set of Squats. Heroes in Blue:
5 rounds: 6 KB Snatch 7HSPU 7 Burpees 16 KBS Rep scheme represents: 5 Officers Killed 6 Officers Wounded 7.7.16 #DallasStrong (Date of the incident) Rest in peace for the officers in Dallas. Thank you to all the officers that risk their lives daily to protect and serve. This one is for the thin blue line. Credit for the workout goes to Crossfit Amarillo. 2 Rounds
400 meter run 25 Wall Balls 20/14 -Straight into- 3Rounds 15 Power Cleans (155/105 135/95 95/65) 50 Dubs/100 Singles 15 Min AMRAP:
12 Deadlifts 95#(65#) 10 Power Snatch 95#(65#) 8 Knees to Elbows 400 meter run
34 Box Jumps (24/20 in) 34 HR Pushups 34 Kettlebell Swings 53/35 34 KB Lunges 53/35 400 meter run 34 SDLHP (Barbell: 75/55 65/45 55/35) 34 Push Press (Barbell: 75/55 65/45 55/35) 34 Power Cleans (Barbell: 75/55 65/45 55/35) 34 Burpees 400 meter run Office closed. If you work out, just work on some weaknesses.
3 RFT
200 meter run 15 Toes 2 Bar 100 meter run 15 Overhead Squats (95/65 75/55 65/45) |
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