For time:
100 alternating dumbbell snatches (35/20)
50-calorie row
100 bar-facing burpees (bar with standard full-size bumpers on it)
Time cap: 20 minutes
Conditioning: "CF Games Online Qualifier Workout 3"
For time: 100 alternating dumbbell snatches (35/20) 50-calorie row 100 bar-facing burpees (bar with standard full-size bumpers on it) Time cap: 20 minutes
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Conditioning: "CF Games Online Qualifier Workout 2"
For time: 15 pull-ups 10 overhead squats, 95 lb. 15 pull-ups 10 overhead squats, 115 lb. 15 pull-ups 10 overhead squats, 135 lb. 15 pull-ups 10 overhead squats, 155 lb. Time cap: 15 minutes **Scale for OH Squats is Front Squats Conditioning: "CF Games Online Qualifier Workout 1"
Complete as many rounds as possible in 6 minutes of: 8 thrusters, 95/65 50 double-unders Conditioning: “Bergeron Beep Test”
On the Minute For as Long as Possible: 7 Thrusters (75/55) 7 Pull-ups 7 Burpees Each round is a total of 21 reps. If you fail to complete 21 reps per minute before reaching 10 rounds, turn the workout into 10 rounds for time. If you complete all 21 reps per minute for 10 minutes, add (1) rep to each movement every round until failure. Conditioning : “Six Flags”
Every 3:00 x 6 Rounds: 21/15 Calorie Bike or 28/20 Calorie Row 30 Double-Unders or 60 singles 3 Power Snatches *Build in Power Snatch Weight each round Run Conditioning On the 0: 600 Meter Run On the 4: 400 Meter Run On the 7: 200 Meter Run On the 10: 600 Meter Run On the 14: 400 Meter Run On the 17: 200 Meter Run On the 20: 600 Meter Run On the 24: 400 Meter Run On the 27: 200 Meter Run Strength: "Back Squat"
Pick your weight, With a Running Clock: On 3-2-1-Go: 9 Reps On the 2: 7 Reps On the 4: 5 Reps On the 6: 3 Reps On the 8: 1 Rep On the 9: 1 Rep On the 10: 1 Rep On the 11: 1 Rep On the 12: 1 Rep On the 13: 1 Rep Conditioning: “Overkill” 21-15-9: Double Dumbell Power Cleans (50’s/35’s) Box Jump Overs (24″/20″) (scale=step-overs) Double-Dumbbell Front Squats (50’s/35’s) Toes to Bar (scale=knee raises or situps) Conditioning: “PowerPoint”
For Time (30 Minute Cap): 15 Power Snatches (95/55), Meter Row (500 guys / 400 girls) 12 Power Snatches (115/75), Meter Row (500 guys / 400 girls) 9 Power Snatches (135/95), Meter Row (500 guys / 400 girls) 9 Rope Climbs or 15 Pull-ups 9 Power Snatches (135/95), Meter Row (500 guys / 400 girls) 12 Power Snatches (115/75), 5Meter Row (500 guys / 400 girls) 15 Power Snatches (95/55), Meter Row (500 guys / 400 girls) Conditioning: “4-Wheel Drive”
5 4-Minute AMRAPs of: Calorie Assault Bike (21 guys / 17 girls) 15 Burpee Box Jumps (24″/20″) Max 10 Meter Shuttle Runs for remainder of time Rest 2 Minutes Between Rounds Conditioning: “Fuller Circle”
For Time: 1500 Meter Row 100 Double Unders (scale=200 singles) 50 Calorie Assault Bike 100 Double Unders (scale=200 singles) 1500 Meter Row Midline Conditioning 5 Sets (10 Minutes Total): :30 Seconds GHD Situps :30 Seconds Rest :30 Seconds GHD Back Extensions :30 Seconds Rest Strength/Technique: "Clean and Jerk Complex"
On the 2:00 x 5 Sets: 3-Position Power Clean 3 Push Jerks * 3-Position Power Clean = 1-Clean from the high hang + 1-Clean from just above the knee + 1-Clean from the floor Conditioning: “Bottom Line” Ascending Ladder for 7 Minutes: 3 Clean and Jerks (135/95), 3 Toes to Bar 6 Clean and Jerks (135/95), 6 Toes to Bar 9 Clean and Jerks (135/95), 9 Toes to Bar … Add (3) Reps to Each Movement Until Time Cap |
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