20 Minute AMRAP of:
200 Meter Run
3 Box Jumps
3 Power Cleans (135/95)
200 Meter Run
6 Box Jumps
6 Power Cleans (135/95)
200 Meter Run
9 Box Jumps
9 Power Cleans (135/95)
and so on…
*Add 3 Reps to box jumps and power cleans each round
Conditioning: “Triple Play”
20 Minute AMRAP of: 200 Meter Run 3 Box Jumps 3 Power Cleans (135/95) 200 Meter Run 6 Box Jumps 6 Power Cleans (135/95) 200 Meter Run 9 Box Jumps 9 Power Cleans (135/95) and so on… *Add 3 Reps to box jumps and power cleans each round
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Conditioning: “Jackie Legs”
For Time: 70/50 Calorie Row 30 Bar Muscle-Ups (scale=25 pullups+25 dips) 50 Overhead Squats (115/85) Conditioning: “Cement Mixer”
Every 3 Minutes x 7 Rounds: 400 Meter Run or Row 12 Toes to Bar *If you get to a point where you cannot complete the work within the 3 minutes, just turn it into 7 rounds for time. Conditioning: “Dirt Nap”
3 Rounds For Time: 15 Hang Squat Cleans (115/85) 15 Lateral Barbell Burpees Conditioning: “Slumber Party”
2 Rounds of: 20 Push Jerks (115/85) 4 Rounds of “Cindy” (Cindy = 5 pullups, 10 pushups, 15 air squats) 800 Meter Run Conditioning: “Deadbolt”
15 Minute AMRAP of: 60 Double-Unders 30/24 Calorie Row 15 Deadlifts (225/155) Conditioning: “Stub Hub”
21-15-9: Toes to Bar Power Snatches (95/65) Directly Into… 9-15-21: Calorie on Assault Bike Overhead Squats (95/65) Conditioning: “Battleship”
5 Rounds For Time: 10 Front Squats (155/105) Calorie Row (20 men/15 women) Conditioning: “Dirt Devil”
On the 4:00 x 5 Rounds: 5 Devil Presses (50’s/35’s) 10 Over-and-Back Hops Over Dumbbells 15 Double Dumbbell Squats (50’s/35’s) 10 Over-and-Back Hops Over Dumbbells 5 Devil Presses (50’s/35’s) Conditioning: “Underground”
For Time: 100 Double Unders, 50 AbMat Sit-ups 25 Handstand Push-ups (scale=push-press @ 115/85) 80 Double Unders, 40 AbMat Sit-ups 20 Handstand Push-ups (scale=push-press @ 115/85) 60 Double Unders, 30 AbMat Sit-ups 15 Handstand Push-ups (scale=push-press @ 115/85) 40 Double Unders, 20 AbMat Sit-ups 10 Handstand Push-ups (scale=push-press @ 115/85) 20 Double Unders, 10 AbMat Sit-ups 5 Handstand Push-ups (scale=push-press @ 115/85) * Every 3 Minutes [Starting at 0:00]: 15/12 Calorie Bike Erg |
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