10 Box Jumps 24/20
3 Clean and Jerks
10 Bar Facing Burpees
3 Clean and Jerks
400 meter run
*decrease run by 100 meters each rd.
185/125 135/95 95/65
4 RFT
10 Box Jumps 24/20 3 Clean and Jerks 10 Bar Facing Burpees 3 Clean and Jerks 400 meter run *decrease run by 100 meters each rd. 185/125 135/95 95/65
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For Time:
60 Front Rack Lunges 50 Wall Balls 20/14 200 meter run 40 KB Swings 53/35 30 K2E 200 meter run 20 Squat Snatches 10 Muscle-ups or 15 Pull-ups 95/65 75/55 65/45 "Juggernaut"
Teams of 2: 15 min AMRAP 100 Burpees 100 Power Cleans 100 Box Jump Overs 24/20 *1 works 1 holds. ** non-working partner must be in the designated resting position in order for the reps to count. DESIGNATED RESTING POSITIONS: Burpees - Hold barbell overhead Power cleans - Hanging from the pull up bar Box jump overs - Plank from the elbows 135/95 115/85 95/65 For Time:
10×100 meter sprint (Sprint down, jog back, repeat) Straight into: 400 meter run 40 Air Squats 30 Abmat Situps 20 Push-Ups 10 Pullups Teams of 3:
20 min amrap 80 Overhead Squats 60 T2B 40 Cal Row 20 Lateral Bar-over Burpees 75/55 65/45 55/35 If working in teams of 2: 52 Overhead Squats 40 T2B 26 Cal Row 14 Lateral Bar-over Burpees If working alone: 26 Overhead Squats 20 T2B 13 Cal Row 7 Lateral Bar-over Burpees 5 RFT
20 SDLHP 5 Muscle-ups or 15 Pullups 20 Hang Snatches 75/55 65/45 55/35 With a 15 minute running UP clock:
0:00-5:00 5 Rds 5 Front Squats 5 Box Jumps 30/24 *If you finish before 5:00, rest until then. If not, stop at 5:00 and start the next segment. 5:00-10:00 25 Clean and Jerks *If you finish before 10:00, rest until then. If not, stop at 10:00 and start the next segment. 10:00-15:00 Amrap of: 10 Abmat Situps 5 S2O *AMRAP until you hit 15:00 155/105 135/95 95/65 25 Wall-balls
25 GHD Sit-ups 25 Handstand Push-ups 25 Calorie Row 25 Burpee Box Jump-overs 25 Overhead Lunges (115/75) 25 Ring Dips 25 Hang Cleans (115/75) In teams of 2:
40-30-20-10 Hang Clean Box jump overs 24/20 -then- 40-30-20-10 Snatches T2B -then- 40-30-20-10 Cal Row Burpees A) 95/65 B) 85/55 C) 75/45 *One works, one rests 12 mins (0:00 - 11:59)
Run 1 mile * w/ remaining time max rep Muscle ups/Pullups Immediately into: 8 mins (12:00 - 19:59) 800 meter run * w/ remaining time amrap of 30 Dubs/30 Singles 15 Abmat Situps Immediately into: 4 mins (20:00 - 24:00) 400 Meter run *w/ remaining time max rep OH Squats *choose your weight |
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