Back Squat
Work up to a Heavy set of 3
”Sea Legs”
3 Rounds:
500m Row
12 Front Squats 155/105
21 Box Jump Overs 24/20
Work up to a Heavy set of 3
”Sea Legs”
3 Rounds:
500m Row
12 Front Squats 155/105
21 Box Jump Overs 24/20
|
Strict Press
Build to Heavy Sets of 5-3-1 ”Body Armor” 13 Min AMRAP 10 Toes 2 Bar 10 Strict Press 95/65 100’ Walking Lunge ”Frank the Tank”
5 min AMRAP Buy-in: 50 Wallballs 20/14 12 Deadlifts 185/135 12 Lateral Barbell Burpees Rest 5 min 5 Min AMRAP Buy-In: 35 Wallballs 20/14 9 Deadlifts 225/155 9 Lateral Barbell Burpees Rest 5 min 5 Min AMRAP Buy-In: 20 Wallballs 20/14 6 Deadlifts 275/185 6 Lateral Barbell Burpees ”Chain Reaction”
3 Rounds 21/15 Cal Assault Bike 21 Pull Ups Directly into... 3 Rounds 9 Power Cleans115/85 9 Push Jerks 115/85 Xtra Open Prep Rx Death by HSPU Scaled Death by Hand Release Push Up Snatch + OHS
Work up to a heavy power Snatch + OHS “Double Date” 15 min AMRAP 15 Hang Power Snatch 95/65 60 Double Unders 15 OHS 95/65 30/21 Cal Row ”Fight Gone Bad”
3 Rounds 1 minute Wallballs 20/14 1 minute Sumo Deadlift Highpull 75/55 1 minute Box Jumps 24/20 1 minute Push Press 75/55 1 minute Cal Row 1 minute Rest Hang Power Clean
Build to a Heavy Double ”DT” 5 Rounds 12 Deadlifts 155/105 9 Hang Power Cleans 155/105 6 Push Jerks 155/105 Front Squat Complex
Build to a Heavy: 1 Pausing Front Squat + 1 Front Squat ”Satan’s Whiskers” 3 Rounds 10 Chest to Bar Pull Ups 10 Front Squats 165/115 10 Burpees “Fuller Circle”
For Time 50/35 Cal Assault Bike 125 Double Unders 2k Row 125 Double Unders 50/35 Cal Assault Bike 15m AMRAP
30 Abmat Situps 200m Run 10 Alternating DB/KB Snatch 70/50 ”Bee’s Knees”
5 Rounds 1 minute Wallballs 20/14 1 minute KB Swings 53/35 1 minute Cal Bike 1 minute Rest Push Press
Heavy Set of 10 ”Clothesline” 12 Min AMRAP 2 Push Press 115/80 2 Toes to Bar 2 Box Jump Overs 24/20 4 Push Press 4 Toes to Bar 4 Box Jump Overs 6 Push Press 6 Toes to Bar 6 Box Jump Overs ...Up by 2’s Until Time expires “Air Walker”
AMRAP 20 min 25/18 Cal Row 50 Double Unders 3 Rds of “The Chief” 1 Round of The Chief: 3 Power Cleans 135/95 6 Push Ups 9 Air Squats Snatch Complex
Build to a Heavy: Power Snatch + OHS + Squat Snatch ”Over and Out” For Time 20 Power Snatch 95/65 20 Lateral Barbell Burpees 20 Overhead Squats 95/65 20 Lateral Barbell Burpees 20 Squat Snatches 95/65 ”Saving Grace”
In Teams of 3 (30 minute Cap) 3 Rounds 75/50 Cal Assault Bike 50 T2B With Remaining Time: 30 Clean and Jerks 95/65 30 Clean and Jerks 115/85 30 Clean and Jerks 135/95 30 Clean and Jerks 155/105 30 Clean and Jerks 185/135 30 Clean and Jerks 205/145 Squat Clean Complex
Build to a heavy 3-position Squat Clean 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean “Clean Sheet” AMRAP 3 min 9/6 Cal Assault Bike 9 Power Cleans 95/65 Rest 3 min AMRAP 3 min 9/6 Cal Assault Bike 7 Hang Squat Cleans 115/85 Rest 3 min AMRAP 3 min 9/6 Cal Assault Bike 5 Squat Cleans 135/95 ”Vader”
3 Rounds 24/17 Cal Row 21 Wallballs 20/14 18 Alternating DB Snatches 50/35 15 Burpees ”Spin Cycle”
18 Min AMRAP 20 KB Swings 70/53 20/14 Assault Bike/Row 60 Double Unders Overhead Squat
Build to a Heavy Set of 5 “Dead Arm” 12 min AMRAP 5 Strict HSPU 10 Overhead Squats 95/65 15 Deadlifts 95/65 |
CrossFit Journal
CrossFit.com
Mobility WOD
Rogue Fitness
|
