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EMOM for 10 minutes:
100m Sprint *if you can not complete 100 m in the minute, scale to 75 meters -Rest 5 Minutes- Annie 50-40-30-20-10 Double-unders Sit-ups (2:1 singles) *After the sprints, come in and reset the clock for Annie.
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Complete as many rounds as possible in 20 minutes of:
100 double-unders or 200 singles 100-ft. walking lunge (body weight only) 10 Pushups *You'll need to do it outside, but it's gonna be a nice day. For time:
100 Double-unders or 200 Singles 200 Meter Run 50 Knees 2 Elbow 200 Meter Run 50 KB Swings 53/35 200 Meter Run 100 Hand Release Push-ups -1 Rd-
500 Meter Row 30 Thrusters (95/65) *1 min rest * -2 Rds - (40 reps of each) 20 Thrusters (95/65) 20 Box Jump Overs 24/20 *1 min rest* -3 Rds- (30 reps of each) 10 Thrusters (95/65) 10 Bar Facing Burpees In teams of two, perform the following:
200m run carrying bumper plate, both athletes (45/25) 60 Wall-Balls (20/14) 40 GHD Situps 20 foot Overhead Walking lunge each (135/85) 40 Alternating DB Snatches (70/45) 20 Squat Cleans (135/95) 200m run carrying bumper plate, both athletes (45/25) *One works / one rests **If working alone, cut all reps in half (except runs) Ascending Ladder
7 min amrap 2 Hang Statches 20 Double Unders or 40 singles 4 Hang Statches 20 Dubs or 40 Singles 6 Hang Statches 20 Dubs or 40 Singles 8 Hang Statches 20 Dubs or 40 Singles 10 Hang Statches 20 Dubs or 40 Singles And so on, adding two hang snatches each round...until 7 minutes run out. *Hang Snatches 75/55 65/45 55/35 Straight into 15 minutes to establish a 1 rep max overhead squat Teams of 3:
150 KB Swings 53/35 125 Toes-2-Bar 100 DB Snatches 70/45 75 Sumo Deadlift High Pulls w/barbell (95/65 75/55 65/45) 50 Muscle Ups/75 C2B 1200 Meter Run (must be split into relay 100 meters sprints.) 1 Work 2 rest: *If working in pairs, cut reps by 1/3, round up **If working alone, cut reps by 2/3, round up *RUNNING CLOCK*
RD 1- 0:00-2:00 Max Rep Lateral Burpees *Rest 2 mins, use this time to record your reps* RD 2- At 4:00-10:00 Amrap of: 6 Deadlifts 185/135 155/105 135/95 12 HR Push-ups *Rest 2 mins, use this time to record your reps* RD 3- 12:00-18:00 Amrap of: 6 Squat Cleans 185/135 155/105 135/95 12 Box Jumps 30/24 *Rest 2 mins, use this time to record your reps* RD 4- 20:00-22:00 Max rep Power Cleans 135/95 95/65 75/55 *Record your reps.* **Score = total reps of all 4 rounds of work** For Time:
400 meter run 30 S20 (Shoulder 2 Overhead) 400 meter run 20 S20 400 meter run 10 S20 400 meter run 135/95 115/80 95/65 Team of 2 (if working alone, cut everything in half, except the 800m run)
2 Rounds for time: 200 Double Unders 50 Deadlifts 30 Burpees 10 Bar Muscle Ups/ 20 C2B & 20 Dips Cashout: 800 meter run (together) *1work 1 rest 185/135 155/105 135/95 |
AuthorCrossFit BCSO Archives
June 2018
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