AMRAP 15:
40 Double-Unders
20 Alternating DB Hang CJ (70/50)
40 Double-Unders
20/15 Calorie Row
Conditioning: "Bel Air"
AMRAP 15: 40 Double-Unders 20 Alternating DB Hang CJ (70/50) 40 Double-Unders 20/15 Calorie Row
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Strength: "Back Squat" On the 2:00 x 6 Sets: On the 0:00... 3 Reps @ 77% On the 2:00... 1 Rep @ 87% On the 4:00... 3 Reps @ 80% On the 6:00... 1 Rep @ 90% On the 8:00... 3 Reps @ 83% On the 10:00... 1 Rep @ 93% Conditioning: "Belly Jelly"
50 GHD SU (75 Situps), 25 Cal Assault Bike, 5 Sandbag Cleans 40 GHD SU (60 Situps), 20 Cal Assault Bike, 4 Sandbag Cleans 30 GHD SU (45 Situps), 15 Cal Assault Bike, 3 Sandbag Cleans 20 GHD SU (30 Situps), 10 Cal Assault Bike, 2 Sandbag Cleans 10 GHD SU (15 Situps), 5 Calorie Assault Bike, 1 Sandbag Clean Rx Sandbag - (Heavy as you can go) Strength/Conditioning "Fancy Pants"
For Time: 21 Hang Power Snatches, 200m Run or Row 21 Overhead Squats, 200m Run or Row 15 Hang Power Snatches, 200m Run or Row 15 Overhead Squats, 200m Run or Row 9 Hang Power Snatches, 200m Run or Row 9 Overhead Squats, 200m Run or Row Rx- 115/85 Conditioning "The Joker"
For Time: 1 Toes to Bar, 10 Deadlifts 2 Toes to Bar, 9 Deadlifts 3 Toes to Bar, 8 Deadlifts 4 Toes to Bar, 7 Deadlifts 5 Toes to Bar, 6 Deadlifts 6 Toes to Bar, 5 Deadlifts 7 Toes to Bar, 4 Deadlifts 8 Toes to Bar, 3 Deadlifts 9 Toes to Bar, 2 Deadlifts 10 Toes to Bar, 1 Deadlift Rx - 225/155 Odd-Object Conditioning
For Time: 100 Double-Unders (200 singles) 40/30 Calorie Row 200m Farmers Carry (50's/35's) 100 Double-Unders (200 singles) 30/20 Calorie Row 150m Farmers Carry (70's/50's) 100 Double-Unders (200 singles) 20/15 Calorie Row 100m Farmers Carry (100's/70's) Strength: "Hang Squat Clean" On the Minute x 5: Minute #1 - 2 Hang Squat Cleans Minute #2 - 2 Hang Squat Cleans Minute #3 - 2 Hang Squat Cleans Minute #4 -1 Hang Squat Clean Minute #5 -1 Hang Squat Clean Conditioning "Dirt Nap"
3 Rounds: 15 Hang Squat Cleans (135/95) 15 Lateral Barbell Burpees Strength: "Bench Press" 5 sets of 10 Reps bench press *as heavy as you can get 10 reps each set Conditioning: "Nicoise"
For Time: 400m Run, 15 Muscle-Ups (scale = 15 pull-ups + 15 ring dips) 400m Run, 21 Toes to Bar (scale = 42 sit-ups) 400m Run, 27 CTB Pull-Ups 400m Run, 9 Ring Muscle-Ups (scale = 9 pull-ups + 9 ring dips) 400m Run, 15 Toes to bar (scale = 30 sit-ups) 400m Run, 21 CTB Pull-Ups Strength: "Back Squat" On the 2:00 x 6 Sets: On the 0:00... 3 Reps @ 75% On the 2:00... 1 Rep @ 85% On the 4:00... 3 Reps @ 78% On the 6:00... 1 Rep @ 88% On the 8:00... 3 Reps @ 81% On the 10:00... 1 Rep @ 91% Conditioning: "Hot Air" Every 5 minutes perform the following: 30 Air Squats 20/15 Calorie Row 7 Power Snatches (135/95) *Rest for the remainder of the 5 minutes **5 Rounds total *** If at any point you cannot complete the work in 5 minutes, turn it into a 25 minute AMRAP Strength & Conditioning "Buzz Lightyear" 3 Rounds: 400m Run 15 Barbell-Facing Burpees 10 Pull-ups ... Directly into: 10 Power Clean and Jerks (155/105) 8 Power Clean and Jerks (185/135) 6 Power Clean and Jerks (205/145) Accessory Work (Optional):
1 Minute Plank Hold (face down) Rest 1 Minute 1 Minute Plank Hold (Left Side) Rest 1 Minute 1 Minute Plank Hold (Right Side) Rest 1 Minute 1 Minute Max-rep GHD Situps Conditioning "Fight Club"
3 Rounds for Total Reps: 1:00 – Thrusters 1:00 – Hang Cleans 1:00 – Box Jump Overs 1:00 – Pull-Ups (chin over) 1:00 – Assault Bike Calories Rest 1:00 between rounds. Rx Barbell – 95/65 Rx Box – 24″/20″ |
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