30 Cal Row
20 T2B
40 Wall Balls 20/14
10 Squat Snatches
20 T2B
10 Squat Snatches
40 Wall Balls
20 T2B
30 Cal Row
Squat Snatch Weight: 135/95 115/85 95/65
Metcon (For Time)
30 Cal Row 20 T2B 40 Wall Balls 20/14 10 Squat Snatches 20 T2B 10 Squat Snatches 40 Wall Balls 20 T2B 30 Cal Row Squat Snatch Weight: 135/95 115/85 95/65
0 Comments
MetCon (For Time:)
75 HR Push ups 150 Double Unders (300 Singles) 35 Hang Power Cleans (155/105) 15 Ring Muscle Ups (or 30 Pullups) 35 Hang Power Cleans (155/105) 150 Double Unders (300 Singles) 75 HR Push ups HR = Hand Release 15 Min AMRAP:
1 Thrusters 95/65 5 Lateral Burpees 15 Abmat Situps 2 Thrusters 95/65 5 Lateral Burpees 15 Abmat Situps 3 Thrusters 95/65 5 Lateral Burpees 15 Abmat Situps And so on, increasing by 1 thruster each round... 20 Min Amrap
Buy-in: 800 Meter Row -then with time remaining alternate Rds of: .2 Mile Assault Bike 10 Box Jump Overs 24/20 1 Deadlift Rds 1-3: 225/155 185/135 135/95 Rds 4-6: 245/170 225/155 185/135 Rds 7-9: 275/195 245/170 225/155 Rds 10-12: 315/220 275/195 245/170 Rds 13-15: 335/235 315/220 275/195 Metcon (For Time:)
50 Wall Balls 20/14 40 Bar Facing Burpees 30 Wall Balls 20 Power Snatches 10 Wall Balls 135/95 115/75 95/65 Metcon (3 Rounds for reps)
Round 1: 6 Min Amrap 7 HSPUs 7 Box Jumps 24/20 -Rest 2 Mins- Round 2: 6 Min Amrap 7 Pullups 14 Cal Row -Rest 2 Mins- Round 3: 6 Min Amrap 7 DB Snatches 70/50 (Alternating) 28 Double Unders (56 Singles Unders for scaled) Luke (For Time):
400m Run or Row (your choice) 15 Clean and Jerks, 155# 400m Run or Row (your choice) 30 Toes-To-Bar 400m Run or Row (your choice) 45 Wall-Ball Shots, 20# 400m Run or Row (your choice) 45 Kettlebell Swings, 53# 400m Run or Row (your choice) 30 Ring Dips 400m Run or Row (your choice) 15 Weighted Lunge Steps, 155# 400m Run or Row (your choice) Metcon (For Time)
8 Burpee Broad Jumps 6'/4' 25 Hang Snatches 75/55 8 Burpee Broad Jumps 16 Hang Snatches 95/65 8 Burpee Broad Jumps 10 Hang Snatches 135/95 8 Burpees Broad Jumps Metcon (For Time:)
20 Thrusters (115/75) 35 Toes-2-Bar 100 OH Reverse Lunges (25/15 Plate) 35 Toes-2-Bar 20 Thrusters (115/75) Metcon (AMRAP - Rounds and Reps)
16 minute running clock: ascend ladder of 3s 0:00 - 6:00 3 Lateral Burpees 3 Deadlifts (155/105) 6 Lateral Burpees 6 Deadlifts (155/105) *Continue up ladder until time is up* At the 6:00 mark : Row 500 Meters *whatever time you have left rest until 10:00 mark. -then- 10:00 - 16:00 3 Chest-2-Bar Pullups 3 Clean and Jerks (155/105) 6 Chest-2-Bar Pullups 6 Clean and Jerks (155/105) *Continue up ladder until time is up* At the 16:00 mark: 500 Meter Row |
AuthorCrossFit BCSO Categories
All
|