5 @ 65%
5 @ 75%
5+ @ 85%
Workout: "Abs & Glutes"
30-20-10 reps for time:
Toes-to-bar or GHD Situps
Kettlebell lunge (yards) (single KB, held goblet style)
W 53-lbs kettlebells
M 70-lbs kettlebells
Strength: "Back Squats"
5 @ 65% 5 @ 75% 5+ @ 85% Workout: "Abs & Glutes" 30-20-10 reps for time: Toes-to-bar or GHD Situps Kettlebell lunge (yards) (single KB, held goblet style) W 53-lbs kettlebells M 70-lbs kettlebells
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Strength: "Day of the Deads"
5 Reps Deadlifts @ 70% 5 Reps Deadlifts @ 80% 5 Reps Deadlifts @ 90% Conditioning: "AMRAP in 20 minutes of:" 25 Wall Ball Shots (20/14 lbs) 18 Alternating Dumbbell Snatches (50/35 lbs) 12 Toes-to-Bars (or GHD Situps) Strength: "Squats"
Back Squats (2 sets) 5 @ 40% 5 @ 50% 5+ @ 60% * Work up to top weight and work back down Conditioning: "Pedal -n- Snatch" 2 Rounds 50/38 Cal. Assault Bike 20 Power Snatches (115/85) Conditioning: "Fight Gone Bad Style"
5 rounds 1:00 Max KB Swings (53/35) 1:00 Sit Ups 1:00 Max Double-Unders 1:00 Rest Strength:
Every min (10:00) 3 Clean and Jerks (Singles) @ 70% Conditioning: 15:00 AMRAP of: 60 Wall Balls 400m Run 30 Deadlifts (225/155) Strength: "Back Squat (5-3-1)"
5 @ 75% 3 @ 85% 1 @ 95%+ Conditioning: "The DEVIL is in the Details" 10:00 AMRAP of: 4-6-8-10-12. . . reps of Single-Arm Devil Press (DP) (50s/35s) 10 Box Jump Overs(BJO) (24/20) Here's how it works: 4 DP, 10 BJO 6 DP, 10 BJO 8 DP, 10 BJO Etc...increasing the DP by 2 each round Strength: "Shoulder Press (5-3-1)
5 reps @ 75% 3 reps @ 85% 1 rep @ 95% Conditioning: "Ugh!" For time: 100 Double-Unders 50 Single DB Step Ups (50/35) (24"/20" box) 100 Double-Unders 50 Burpees 100 Double-Unders Conditioning: "Friday Quickie"
For time: 1,000/750 - meter row -then- 5 rounds of: 21 pull-ups 7 push jerks (135/95) Strength: Squat Snatch (3 x 10) at 70%
3 Reps Squat Snatch every minute for 10 minute Conditioning: Pedal and Squat For Time Calorie Assault bike or Rower 40 guys / 30 girls 40 Air Squats Calorie Assault bike or Rower 30 guys / 22 girls 30 Air Squats Calorie Assault bike or Rower 20 guys / 14 girls 20 Air Squats Calorie Assault bike or Rower 10 guys / 8 girls 10 Air Squats Conditioning: "Red Line"
Every 4 minutes for 5 rounds: 12 Toes-2-Bar (scale=sit-ups) 12/10 Cal. Assault Bike (or 18/14 calorie Row) 12 Wall Balls (20/14) 12 Burpees *Rest for remainder of 4 minutes **If at any point you are unable to complete the work within the 4-minutes, turn it into a 5 rounds for time. |
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