Open Gym. Get with me if you need help coming up with something to do.
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10-min. AMRAP
30 double-unders or 90 singles 15 snatches (65 / 45 lb.) This is another workout from the CrossFit Team Series competition. It has been altered slightly to accommodate individual athletes rather than a team. Due to low turnout on Tuesday, we did something else and I am recycling this one for Wednesday.
30-20-10 reps for time of: Thrusters @ 75#/55# Pull-ups This is one of the workouts our masters team had to do in the CrossFit Games Team Series this weekend, after finishing the Mid-America Championship competition. Hope y'all enjoy it. 30-20-10 reps for time of:
Thrusters @ 75#/55# Pull-ups This is one of the workouts our masters team had to do in the CrossFit Games Team Series this weekend, after finishing the Mid-America Championship competition. Hope y'all enjoy it. 20140828-ThuBCSO
3 rounds of: Wall-ball shots, 20-lb. ball, 10-ft. target (reps) Sumo deadlift high-pull, 75 lb. (reps) Box jump, 20-inch (reps) Push press, 75 lb. (reps) Row (calories) In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate," the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. 10 rounds
250m Row 12 GHD’s or 15 Situps 10 Pushups - rest 30 secs after each round - For Time:
10-8-6-4-2 Deadlifts (body weight) 10-15-20-25-30 Pull ups * Repscheme will work as follows: 10 deadlifts 10 pullups 8 deadlifts 15 pullups 6 deadlifts 20 pullups and so on... Overhead Squat: 1-1-1-1-1
Front-rack Squat: 1-1-1-1-1 Back-rack Squat: 1-1-1-1-1 After some light warm-up sets, begin the one-rep rounds as heavy as you can reasonably go. Buyout: 100 double-unders (3 to 1 singles) Complete as many rounds as possible in 20 minutes of: 10 burpee pull-overs 30 squats 60 seconds of handstand hold This is a static handstand hold, not a walk. Only count time while the hands are stationary. If needed, use a wall. |
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