12 deadlifts
9 hang power cleans
6 push jerks
Men use 155# / Ladies use 105#
DT = 5 Rounds / Double DT = 10 Rounds (Your Choice)
Strength/Conditioning: "DT or Double DT"
12 deadlifts 9 hang power cleans 6 push jerks Men use 155# / Ladies use 105# DT = 5 Rounds / Double DT = 10 Rounds (Your Choice)
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Strength/Conditioning: "Heart-rate"
9 Minute AMRAP of: 30 Double Unders (scale = 60 singles) 1 Hang Squat Clean (135/95) 30 Double Unders (scale = 60 singles) 2 Hang Squat Cleans (135/95) 30 Double Unders (scale = 60 singles) 3 Hang Squat Cleans (135/95) *Continue this cycle, adding 1 more squat clean each round. Conditioning: "Venti"
20 Minute AMRAP of: 20 Wallballs (20/14) 20 Alternating Single Arm Power Snatches (50/35) 20 Box Jumps (24"/20") 20 Single Arm Dumbbell Push Presses (50/35) 20/15 Calorie Row Conditioning: "Swole Cycle"
8 Rounds: 20 Seconds Work 10 Seconds Rest ------------------- Strict Chest to Bar Pull-ups (scale=pullups or ring rows) Assault Bike for Calories Strict Handstand Push-ups (scale = DB presses) Row for Calories Example: Pullups: work for 20 seconds, rest 10 seconds x 8 rounds -then- Bike for calories: work 20 sec, rest 10 sec x 8 rounds and so on through the 4 movements... 32 total rounds of work, should take about 16 minutes. Strength/Conditioning: "Underrated"
For Time: 500 Meter Row 3 Wall-Walks 15 Front Squats (155/105) 3 Wall-Walks 500 Meter Row 3 Wall-Walks 12 Front Squats (185/135) 3 Wall-Walks 500 Row 3 Wall-Walks 9 Front Squats (225/155) Strength/Conditioning: "Nate-Lite"
3 rounds of: 4 Pull-ups 8 Hand-release Push-ups 15 Kettlebell swings (70/53) -then- 50 double-unders (scale=100 singles) -then- 2 rounds of: 4 Pull-ups 8 Hand-release Push-ups 15 Kettlebell swings (70/53) -then- 50 double-unders (scale=100 singles) -then- 1 round of: 4 Pull-ups 8 Hand-release Push-ups 15 Kettlebell swings (70/53) -then- 50 double-unders (scale=100 singles) Strength/Conditioning: "4-3-2 x 3" for time:
4 Rounds of: 9 Handstand push-ups (scale=13 hand release push-ups) 8 Hang Cleans (135/95) 7 Toes-2-Bar (scale = 14 sit-ups) -then- 3 Rounds of: 6 Hang Cleans (135/95) 5 Toes-2-Bar (scale = 10 sit-ups) 4 Handstand push-ups (scale=6 hand release push-ups) -then- 2 Rounds of: 3 Toes-2-Bar (scale = 6 sit-ups) 2 Handstand push-ups (scale=6 hand release push-ups) 1 Hang Clean (135/95) Conditioning: "THE AIR FORCE WOD"
For time: 20 Thrusters (95/65) 20 Sumo deadlift high pulls (95/65) 20 Push jerks (95/65) 20 Overhead squats (95/65) 20 Front squats (95/65) *Workout starts with 4 burpees **At the top of every minute, stop and do 4 burpees, then pick up where you left off. ***This was a workout from the 2010 Crossfit Games. Strength/Conditioning: "Core Heavy"
3 Rounds for Time of: 50 Ab-mat Situps 400 Meter Run (row if it's raining) 25 Pull-ups (scale = ring rows) 10 Deadlifts (275/195) (scale = 225/155) Conditioning: "Super Bowl Workout"
1st Quarter 5 Rds 20 Air Squats 50 Meter Run 2nd Quarter 4 Rds 15 T2B 100 Meter Run -Halftime- Rest 1 Min 3rd Quarter 3 Rds 10 OH Plate Lunges 45/25 200 Meter Run 4th Quarter 2 Rds 5 Snatches 165/115 300 Meter Run |
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