4 RFT
30 Alternating DB Snatches (50/35)
30 HR Push ups
30 Box Jumps (24/20)
200 Meter Run
METCON
4 RFT 30 Alternating DB Snatches (50/35) 30 HR Push ups 30 Box Jumps (24/20) 200 Meter Run
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Workout for Everybody
Daniel (Hero WOD) For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-ups In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006. Workout for Everyone
20 Cal Row 20 Lateral Burpees 15 Deadlifts 15 Cal Row 15Lateral Burpees 10 Deadlifts 10 Cal Row 10 Deadlifts 15 Lateral Burpees 15 Cal Row 15 Deadlifts 30 Lateral Burpees 30 Cal Row Deadlift weight options: 315/220 245/170 185/135 H.I.I.T. / Crossfit Workout 100 Hang Snatches 100 HSPUs 100 T2B (Toes 2 Bar) 100 Box Jump Overs 24/20 75/55 65/45 55/35 *must complete all of the first movement to move onto the next. *scaled for HSPUs is Strict Press w/Barbell. *scaled for T2B is Ab-mat Situps Strongman Workout
20 Minute AMRAP 3 x Sandbag To Shoulder or 6 Slam ball over shoulder 6 x Bench Press @ BW 12 x GHD Sit Ups H.I.I.T. / Crossfit / Everyone Workout
For Time: 4 Rds: 200 Meter Run Rest 1 Min after each run **if your are not finished at the 12 minute mark, begin the AMRAP. -then- 14 Min Amrap 50 Wall Balls 10 Muscle Ups or 25 Pullups 50 Double Unders or 100 Singles Workout for everyone
For Time: 15-12-9-6-3 Clean and Jerks (A: 155/105 B: 135/95 C: 115/85) 45-36-27-18-9 Abmat Sit ups *100 meter run with 25/15 lb plate after each set. **15 C&J + 45 situps = 1 set, etc., etc. H.I.I.T. / Crossfit / Strongman Workout
Hero WOD: Willy Three rounds for time of: Run 800 meters 5 Front Squats (A: 225/185 B: 185/135) Run 200 meters 11 Chest to bar pull-ups Run 400 meters 12 Kettlebell swings (A: 70/53 B: 53/35) In honor of U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, died on May 11, 2012 H.I.I.T. / Crossfit Workout For Time: Fran 21-15-9 Thrusters 95/65 75/55 45/35 Pullups *10 min Cap -Rest 2 Mins- -then- 800 Meter Run 30 Squat Clean and Jerks 155/105 135/95 95/65 *Squat clean Thruster is allowed. ** score is total time for completion INCLUDING rest time. Strongman Workout
For time: 100 x Walking Barbell Lunges @ BW *front-rack or back-rack, your choice H.I.I.T. / Crossfit Workout 50 calorie assault bike spring -then- 10-8-6-4-2-4-6-8-10 reps of Bench Press Strongman Workout
4 Rounds For Time 8 x Axle Deadlifts @ 250/175lbs 16 x Burpees 3 x 50ft Farmers Carry Shuttles @ BW per hand 600m Run H.I.I.T. / Crossfit Workout
Metcon (AMRAP - Reps) 24 minute running clock.. 40 Rounds Tabata: 20 sec Work 10 sec Rest. Rest 1 minute between movements. Rds 1-8: Max Cal Row (0:00-4:00) - Rest 1 Min- (4:00-5:00) Rds 9-16: Max Rep Lateral Burpees (5:00-9:00) - Rest 1 Min- (9:00-10:00) Rds 17-24 Max Rep Power Cleans (10:00-14:00) - Rest 1 Min-(14:00-15:00) Rds 25-32 Max Rep Double Unders/Singles (15:00-19:00) - Rest 1 Min-(19:00-20:00) Rds 33-40 Max Rep Pullups (20:00-24:00) 95/65 75/55 65/45 ** score is total reps |
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