|
Buy-in: 100 double-unders or 300 singles
-then- 3 rounds of: 20 ring dips 20 ring rows 20 hand-release pushups 20 situps -then- Buy-out: 100 double-unders or 300 singles
0 Comments
"Short and Sweet"
Row 1,000m Directly into: 21-15-9 OHS (115/80#) KB Swings (53/35) Double Fran
42-30-18 reps of: Thrusters (95/65) Pull-ups "Run BMC"
200m Run 1 Round of Barbara: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats 400m Run 2 Rounds of Mary: 5 Handstand Push-ups 10 Pistols 15 Pull-ups 600m Run 3 Rounds of Cindy: 5 Pull-ups 10 Push-ups 15 Air Squats 800m Run 4 Minute AMRAP:
3 Rounds: 12 Deadlifts (95/65#) 9 Hang Power Cleans (95/65#) 6 Jerks (95/65#) Time remaining: Max Calorie Row Rest 4:00 4 Minute AMRAP: 2 Rounds: 12 Deadlifts (135/95#) 9 Hang Power Cleans (135/155#) 6 Jerks (135/95##) Time remaining: Max Calorie Row Rest 4:00 4 Minute AMRAP: 1 Round: 12 Deadlifts (155/105#) 9 Hang Power Cleans (155/105#) 6 Jerks (155/105#) Time remaining: Max Calorie Row With a 20 minute running clock, EMOM perform 5 thrusters:
Minutes 0:00 - 5:00 (75#/55#) Minutes 5:00 - 10:00 (95#/65#) Minutes 10:00 - 15:00 (115# - 80#) Minutes 15:00 - 20:00 (135# - 95#) For Time:
5 Unbroken Deadlifts 15 Burpee Box Jumps 24/20 20 T2B 10 Unbroken Deadlifts 15 Bar Facing Burpees 20 T2B 15 Unbroken Deadlifts 15 Lateral Burpees 20 T2B 20 Unbroken Deadlifts 15 Burpees 20 T2B 225/155 185/135 135/85 *Everytime you break on the Deadlifts it is an immediate 15 KB Swing penalty 70/53. Dropping the bar = a break. Leaving the bar on the floor for more than 1 second = a break **30 minute cap 1. Hang Squat Clean
5x3 at 70% - from mid thigh, drop from the top (165) 2. Front Squat Triple at 82% (245) Single at 88% (265) Triple at 82% (245) Single at 90% (270) Triple at 82% (245) Singe at 93% (280) 3. Conditioning 15 Min. AMRAP: 15 Wallballs (20/14#) 15 KB Swings (1.5/1 Pood) 4. Stamina Conditioning 12 Min. EMOM: Odd: 12 TTB Even: 12 Thrusters (95/65#) Conditioning
Part-1: 21-15-9: Muscle Snatch (75/55#) Burpees Rest 4:00 (change weight) Part-2: 15-12-9: Power Snatch (95/65#) Burpees over Bar Rest 4:00 (change weight) Part-3: 12-9-6: Squat Snatch (115/80#) Burpee Box Jumps (24"/20") Teams of 2
800 meter run 75 Power Snatches 400 meter run 50 Power Snatches 200 meter run 25 Power Snatches 95/65 75/55 65/45 1 work / 1 rest, split runs and snatches however you want |
AuthorCrossFit BCSO Archives
June 2018
Categories
All
|
RSS Feed
