GHD sit-ups or regular sit-ups
Kettlebell swings (70/53)
50-40-30-20-10 reps for time of:
GHD sit-ups or regular sit-ups Kettlebell swings (70/53)
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10 rounds of:
30 seconds of burpees Rest 30 seconds 30 seconds of 45-lb. dumbbell thrusters Rest 30 seconds *To avoid confusion, each round will last two minutes; the first minute will be half burpees and half rest, the second minute will be half DB thrusters and half rest. The entire workout will last 19:30 (because the last rest is the end. **Score is total reps of work completed. 20 Minute AMRAP of:
50 Double-Unders (150 singles) 20 Dumbell Lunges (10 each leg) 10 Pushups Row, Row, Row Your Boat
For time: 5000m row for time *The 5K row is a benchmark you need to record. You'll see it again in the future so it would be good to see if you are improving. "22"
22 Minute AMRAP: 22 Wallballs (20/14#) 22 Power Snatch (75/55#) 22 Box Jumps (24/20") 22 Push Press (75/55#) 22 Calorie Row With a running clock
A. 5 minute AMRAP of Burpee Box Jump Overs, 24/20 Rest 5:00 B. 4 minute AMRAP of 10 Meter Shuttle Runs (1 foot must cross the line at each turn around Rest 4:00 C. 3 minute AMRAP of Power Cleans, 155/105 Rest 3:00 D. 2 minute AMRAP of Wallball Shots, 30/20 Rest 2:00 E. 1 minute AMRAP of Max Pull ups *Teams of 2*
1000 meter run (See * below, 5 100m runs each) 30 Snatches 30 Box jumps 30/24 800 meter run (4 100m runs each) 24 Snatches 24 Box jumps 30/24 600 meter run (3 100m runs each) 18 Snatches 18 Box jumps 30/24 400 meter run (2 100m runs each) 12 Snatches 12 Box jumps 30/24 *all runs must be split in 100 meter runs. 135/95 115/85 95/65 **30 minute time cap 1 work 1 rest on everything, including the 100m runs. ***If working alone, cut everything in half. For time:
120 Double-unders (240 singles) 40 T2B 90 Double-unders (180 singles) 30 Power Cleans 60 Double-unders (120 singles) 20 Bar Facing Burpees 30 Double-unders (60 singles) 10 Strict HSPUS 155/105 135/95 95/65 2:1 Singles ***30 Minute Time Cap 5 rounds for time:
5 Thrusters 20 Pull Ups 200m Run 155/105 135/95 115/85 **30 minute time cap 3 RFT
400 Meter Row 20 Burpees 20 Box Jumps 24/20 20 Front Squats 200 Meter run (135/95 115/85 95/65) |
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