10 minute AMRAP of:
20 Lunges (body weight)
20 Double-unders (scale=40 singles)
Conditioning: "20/20 Vision"
10 minute AMRAP of: 20 Lunges (body weight) 20 Double-unders (scale=40 singles)
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Conditioning: “21 Jump Street”
21 Minute AMRAP of: 21 Power Snatches (95/65) 21 Box Jump Overs (24″/20″) 21 Overhead Squats (95/65) 21 Toes to Bar Conditioning: “Sole Cycle”
5-Minute AMRAP of: 15 Lateral Barbell Burpees 21 Power Cleans (155/105) 27/21 Calorie Assault Bike -Rest 5 Minutes- 5-Minute AMRAP of: 15 Lateral Barbell Burpees 21 Power Cleans (135/95) 27/21 Calorie Assault Bike -Rest 5 Minutes- 5-Minute AMRAP 5 of: 15 Lateral Barbell Burpees 21 Power Cleans (115/85) 27/21 Calorie Assault Bike Conditioning : “Escape from Wonderland”
Option 1: Rx 2 Rounds For time of: 150 Double-Unders (or 300 singles) 50 Thrusters (45/35) 35/25 Calorie Row Option 2: Scale 3 Rounds for time of: 75 Double-Unders (or 150 singles) 50 Air Squats 25/18 Calorie Row Conditioning: “Deep Clean”
15 Minute AMRAP of: 15 Power Cleans (95/65) 30 Double-Unders (scale=60 singles) 15 Thrusters (95/65) 30 Double-Unders (scale=60 singles) Conditioning: “Purell”
10-9-8-7-6-5-4-3-2-1: Squat Snatches (95/65) 200 Meter Run *10 snatches, run, 9 snatches, run, 8 snatches, run, etc... **scale for snatch=squat clean -then- Row Conditioning (optional) For Time: 2,000 Meter Row Conditioning: “Herky Jerky”
For Time: 50 Wallballs 40 Single DB Hang Clean & Jerk 30 Single DB Box Step-ups 2,000 Meter Assault Bike 30 Single DB Box Step-ups 40 Single DB Hang Clean & Jerk 50 Wallballs **************************** Dumbbell: 50/35 Box: 24/20 Wallball: 20/14 Conditioning: “Body Bag”
21-18-15-12-9 reps of: Pull-ups Sandbag Cleans (100/70) Burpees *Extra Work* Aerobic Threshold Intervals Every 3:00 minutes x 7 Rounds: 400 Meter Run or Row Conditioning: “Wet Willy”
4-Min. AMRAP of: 3 Rounds: 15 Deadlifts (95/65) 12 Overhead Squats (95/65) 9 Hang Power Snatches (95/65) *Max Calorie Row with Time Remaining -Rest 4 Minutes- 4-Min. AMRAP of: 2 Rounds: 12 Deadlifts (115/85) 9 Overhead Squats (115/85) 6 Hang Power Snatches (115/85) *Max Calorie Row with Time Remaining -Rest 4 Minutes- 4-Min. AMRAP of: 1 Round: 9 Deadlifts (135/95) 6 Overhead Squats (135/95) 3 Hang Power Snatches (135/95) *Max Calorie Row with Time Remaining Conditioning: “Count Chalkula”
20 Min. AMRAP of: 30 Kettlebell Swings (53/35) 25 Box Jumps (24″/20″) 20 Toes to Bar 15 Push Presses (135/95) |
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