50 jumping alternating lunges
50 pull-ups
50 push presses, 95 lb.
50 hip extensions
50 burpees
For time:
50 jumping alternating lunges 50 pull-ups 50 push presses, 95 lb. 50 hip extensions 50 burpees
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10-8-6-4-2 Front Squats 185/135 155/105 135/95 *20 Ring Push Ups after each set. -then- 2-4-6-8-10 Front Squats 225/155 185/135 155/105 *20 Ring Dips after each set. -then- Cash out: 2 sets each of max rep Front Squats 135/95 115/85 95/65 *1 work 1 rest. *Ring push ups are with feet on a plate or box. **If working alone, cut each set of reps in half (5-4-3-2-1) 4 RFT:
21 Wallballs (20/14) 18 Cal Row 15 Burpees 12 DB Snatch (50/35) For Time:
2k Row 150 Double Unders / 300 singles -straight into- 10 rounds of: 5 Pull-ups 10 Push-ups 15 Squats For Time:
27-21-15-9 Calorie Row Kettlebell Swings (53/35) Overhead Squats (75/55) 5 minutes of:
Burpees Then, 5 minutes of: 7 deadlifts, 155 lb. 7 box jumps, 24-in. box Then, 5 minutes of: Kettle bell Swings, 53-lb. KB Then, 5 minutes of: 7 snatches, 75 lb. 7 push-ups Then, 5 minutes of: Rowing (calories) Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations. 10 Rounds:
5 Squat Cleans (135/95) 10 Cal Assault Bike 30 Double Unders Rest 1:00 between rounds Strength
3-3-3-3-3 Bench Press -then- Conditioning 15-12-9-6-3 Deadlifts (225/155) 30-24-18-12-6 GHDSU "Knickerbocker" (for time)
800 M Run 6-12-14 HSPU Back Squats 135/95 -Then- 6-12-14 Box Jumps 30/24 Squat Cleans 135/95 -Then- 6-12-14 Lateral Burpees Thrusters 135/95 800 M Run For Time:
50 Cal Assault Bike 25 Power Snatch (115/80) 15 Strict Pull-ups 50 Cal Assault Bike 25 Clean and Jerks (115/95) 15 Strict Pull-ups |
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