“Fixed Linda”
10-9-8-7-6-5-4-3-2-1 Reps for time of:
Dead Lift, 305/215
Bench Press, 205/125
Squat Clean, 155/105
Part-2: Accessory Work
3 Super Sets of:
10 1-arm Bent over Dumbbell Row (10/side)
20 Dumbbell Skull Crushers
Part-1: Conditioning “Fixed Linda” 10-9-8-7-6-5-4-3-2-1 Reps for time of: Dead Lift, 305/215 Bench Press, 205/125 Squat Clean, 155/105 Part-2: Accessory Work 3 Super Sets of: 10 1-arm Bent over Dumbbell Row (10/side) 20 Dumbbell Skull Crushers
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Part-1: Strength
Work up to a heavy 3-rep Push Press Work up to a heavy 2-rep Push Jerk Work up to a heavy 1-rep Split Jerk, if it feels good go for a PR Part-2: Strength 3 Rep Heavy Front Squat, if it feels good go for a PR Part-3: Conditioning AMRAP 10: 5 Toes To Bar 10 Push ups 15 Squats Part-1: Conditioning
3 Rounds: 5 Ring MU or 10 C2B Pullups + 10 Ring Dips 10 Squat Cleans (135/95) 20 Box Jumps (24/20) Part-2: More Conditioning 10x50m Sprints *Start at about 60% and work up to approx. 90% of full sprint. Part-1: Conditioning “The Ghost”
6 Rounds for max reps of: 1 minute Row for Calories 1 minute of Burpees 1 minute of Double Unders 1 minute Rest Record scores for all 18 sets Part-2: Clean Jerk, Heavy A. 3×2 Power Clean, Work on keeping your feet under you. Drop from the top. Unlimited rest between sets. Part-1: Conditioning
Tabata: 8 rounds of :20 of work, followed by :10 of rest of: C2B Pull-Ups, Pull-Ups, or Ring Rows (Rounds 1-8) Pushups (Rounds 9-16) Box Jumps, 24/20 (Rounds 17-24) Wall balls, 20/14 (Rounds 25-32) Complete all 8 rounds before moving to the next movement. No extra rest between movements. Score is total reps. Part 2: Strength 10x3 Squats (Pause for a 2-count at the bottom) (10 sets of 3 reps) *Go as heavy as you can* **To set a tabata clock, follow the instructions below** i) Press the “Select” button (you may need to press exit first if you are already in another program) ii) The timer will display the number of Rounds in Blue. Press the number keys to select the number of times you wish to go through the entire interval from 1 to 99. CHOOSE 32. iii) Press “Select” again and the timer will display iv) H1 represents the amount of time the athlete will “work”. SELECT 0:20 v) Use the “→” and “←” keys to move from minutes to seconds. When the numbers blink the “+” and “-” keys can be used to adjust the time. vi) Press “Select” again and the timer will display vii)H2 represents the amount of time the athlete will “rest”. SELECT 0:10 viii) Use the “→” and “←” keys to move from minutes to seconds. When the numbers blink the “+” and “-”keys can be used to adjust the time. ix) Press “OK” to begin the program. The program will start with a 10 second count down. x) The timer will beep once to start each work cycle and twice to start each rest cycle. Part-1: Strength
EMOMx10: 1 Back Squat, across Part-2: Conditioning 27-21-15-9: Calorie Row Power Snatch, 75/55 Gonna scale back a little today.
3 rounds for time of: Row 500 meters 15 burpees 12 Thrusters, 75/55 I will be at SWAT training tomorrow, so you'll be without my company on this one. Part-1: Conditioning
AMRAP 15: 10 Power Cleans, 135/95 20 Wall Balls, 20/14 30 Double unders Part-2: Strength Every 90 seconds for (10 rounds) complete: 1 Power Clean + 1 Squat Clean + 1 Push Jerk + 1 Split Jerk Part-3: Midline Conditioning 3 rounds NOT for time 15 Strict TTB 15 Straight-leg Deadlifts with weight from Part-1 Part-4. Gymnastics EMOMx10: 6 Burpee Box Jumps, 24/20 Part-1: Conditioning
3 Rounds: 400 Meter Row 21 KBS (53/35) 12 Pull ups Part-2: Strength 3×10 Back Squats, Climbing Part-3: Midline 3 rounds NOT for time 20 GHD Sit-ups 20 GHD Hip Extensions Part-1: Conditioning
For Time: 20 Thrusters, 95/65 20 Sumo Deadlift High Pulls, 95/65 20 Jerks, 95/65 20 OHS, 95/65 20 Front Squats, 95/65 Every Minute, on the minute complete 3 Burpees, starting at the 60 second mark. Part-2: Snatch 1 heavy Snatch, not above 90% of 1RM 2×2 Snatch Push Press at 1RM Snatch weight 3×3 Snatch Pull at 110% of 1RM Snatch Extra Work: (Optional) Gymnastic Pull Conditioning 21-18-15-12-9-6-3 unbroken C2B Pull ups for time |
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