20 Min AMRAP
400 Meter Run
30 Double Unders
10 T2B
25ft HS walk (scale=2 Wall Walks)
Conditioning: "Gonna Make You Sweat"
20 Min AMRAP 400 Meter Run 30 Double Unders 10 T2B 25ft HS walk (scale=2 Wall Walks)
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Conditioning: "40-30-20-10"
40/30 Cal Row 30 Power Cleans (165/110) 20 Front Squats (165/110) 10 S2O (165/110) Conditioning: "6-7-8-9"
6 Rounds for Time of: 7 Burpees 8 Alternating DB Snatches (70/50) 9 Box Jumps 24/20 50 Meter Run Strength & Conditioning: "Easy Day"
15 Min Amrap of: 11 Abmat Situps 8 Deadlifts (245/170) 3 Ring Muscle Ups Conditioning: "Feel the Burn"
For Time: 200m Run 10 Clean & Jerks (155/105) 200m Run 400 Meter Walking Lunges 200m Run 10 Clean & Jerks (155/105) 200m Run Conditioning: "The Sevens"
7 Rounds for Time of: 7 Chest-2-Bar Pullups 7 Thrusters (115/85) 7 Burpee Box Jump Overs (20/16) *must clear the box for RX. 16 inches=4-45s + 1-25 stacked Strength: "Deadlift" Heavy Set of 6 reps Heavy Set of 4 reps Heavy Set of 2 reps *Use good form and push your comfort zone on weight Conditioning: "Optimus Prime"
7-minute AMRAP of: Wallballs (30/20) On the Minute: 5 Deadlifts (225/135) *The goal is as many wallballs as you can get in 7 minutes. *You only stop to do 5 DLs at the top of every minute. *First set of DLs will be at 1:00, last set of DLs will be at 6:00 Conditioning: "Run & Lift"
For Time: 500 Meter Run 10 Clean & Jerks (155/105) 400 Meter Run 20 Deadlifts (155/105) 300 Meter Run 20 Deadlifts (155/105) 200 Meter Run 10 Clean & Jerks (155/105) 100 Meter Run Strength/Conditioning: "The Ringer"
Crossfit Games Workouts 10/11 Ringer 1 30-20-10 reps of: Air bike (calories) Toes-to-rings (scale1=T2B, scale2=abmat situps) Time cap: 12 minutes -Rest 1 Minute- Ringer 2 15-10-5 reps for time of: Burpees Overhead squats (85 | 115 lb.) Time cap: 5 minutes CF Games Finale Workout: "THE STANDARD"
30 clean and jerks (Grace) 30 muscle-ups (scale=45 pullups) 30 snatches (Isabel) Women's barbell weight: 95 lb. Men's barbell weight: 135 lb. Time cap: 12 minutes for Games Athletes, 24 minutes for the rest of us |
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