8 Box Jumps 30/24
25 Double Unders (50 singles)
8 Power Cleans (185/135)
25 Double Unders (50 singles)
8 S20 (185/135)
25 Double Unders (50 singles)
Metcon (5 Rounds for Time)
8 Box Jumps 30/24 25 Double Unders (50 singles) 8 Power Cleans (185/135) 25 Double Unders (50 singles) 8 S20 (185/135) 25 Double Unders (50 singles)
0 Comments
Metcon (AMRAP - Rounds and Reps)
25 Min Clock: 200 Meter Run or .2 mile bike 3 Overhead Squats 3 T2B 200 Meter Run or .2 mile bike 6 Overhead Squats 6 T2B 200 Meter Run or .2 mile bike 9 Overhead Squats 9 T2B And so on... increasing by 3s each round. 95/65 75/55 65/45 Runs = 1 rep; T2B = Toes-to-Bar Metcon (For Time)
3 RFT 10 Power Snatches (135/95) 20 Burpees 30 Deadlifts (135/95) 40 Abmat Situps Bulger (For Time)
10 Rounds for time of: 150m Run 7 Chest-To-Bar Pull-ups 7 Front Squats, 135# 7 Handstand Push-ups Metcon (For Time)
10 RFT 15 Wall Balls 20/14 3 Power Cleans 185/135 155/105 135/95 *I will not be posting any more workouts until next week. Metcon (For Time)
21 Front Squats 200 Meter Run 21 Deadlifts 100 Meter Run 15 Front Squats 200 Meter Run 15 Deadlifts 100 Meter Run 9 Front Squats 200 Meter Run 9 Deadlifts 225/155 185/135 135/95 Batra (For Time)
Buy-In: 100 Double-Unders Then, 5 Round of: 20 Pull-Ups 15 Kettlebell Snatches (Right Arm) 10 Kettlebell Step-Up Presses (24/20 in, 5 Right - 5Left) *Step up on box, press KB overhead = 1 rep 15 Kettlebell Snatches (Left Arm) 20 Ring Dips Cash Out: 100 Double-Unders 3 Rounds For Time
400 Meter Run 10 Squat Snatches 100 Meter Run 20 T2B 100 Meter Run 30 HR Push ups 100 Meter Run Rd 1: 95/65 Rd 2: 135/95 Rd 3: 155/105 *Scale squat snatches to power snatches if needed. Metcon (3 Rounds for reps)
28 Min Running Clock: 8 Min Amrap (ROUND 1) 0:00 - 8:00 15 Wall Balls 20/14 5 Ring Muscle Ups (scale to 5 chest-to-bar Pull-ups) -Rest 2 Mins- 8:00 - 10:00 8 Min Amrap ( ROUND 2) 10:00 - 18:00 15 KB Swings 53/35 5 Box Jumps 30/24 -Rest 2 Mins- 18:00 - 20:00 8 min AMRAP (ROUND 3) 20:00 - 28:00 15 Cal Row 5 HSPUs (scale to dumbell strict presses) Metcon (AMRAP - Rounds and Reps)
18 Min Amrap 25 Double Unders 30 Abmat Situps 15 Burpees 1 Deadlift . 50 Double Unders 30 Abmat Situps 15 Burpees 1 Deadlift . 75 Double Unders 30 Abmat Situps 15 Burpees 1 Deadlift . And so on....increasing double-unders by 25 each round 365/255 275/195 225/155 1:1 Singles 1 round= DU, Sit Ups, Burpees, and Deadlift complete. |
AuthorCrossFit BCSO Categories
All
|