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"Big Mama Tabata”
8 rounds of :20s On, :10s Off Wall Balls (20/14) Toes to Bar Row (Calories) Power Cleans (135/95) Complete all 8 rounds of the movement before rotating. Score is total reps at each.
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"Double Dutch"
100 Double-Unders, 5 Rounds of Cindy 80 Double-Unders, 4 Rounds of Cindy 60 Double-Unders, 3 Rounds of Cindy 40 Double-Unders, 2 Rounds of Cindy 20 Double-Unders, 1 Round of Cindy 1 Round of Cindy = 5 Pull-Ups, 10 Pushups, 15 Air Squats "CrossFit Total”
Your Goal To Is Find Your One Rep Max Through 3 Attempts At Each Lift Back Squat 1-1-1 Shoulder Press 1-1-1 Deadlift 1-1-1 *The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts* Warm up as needed
Then.. “Smoke Show” Teams of 2 Partner 1 – AMRAP 5:00 10 Pull-Ups10 Hand-Release Pushups10 Power Snatches (75/55) At the 5:00 Mark Partner 2 – AMRAP 5:00 10 Pull-Ups10 Hand-Release Pushups10 Power Snatches (75/55) At the 10:00 Mark, Partner 1 completes AMRAP 4 of the Triplet.Upon completion, Partner 2 completes AMRAP 4 of the Triplet.Continue Pattern for AMRAPs 3:00, 2:00, and 1:00, each. Warm up as needed
Then. "Loredo" 6 Rounds: 24 Air Squats 24 Pushups 24 Walking-Lunge Steps 400 Meter Run Strength
3,3,3,3,3 Backsquat Take 4 sets to get there and then go for a 3 RM Conditioning Alternating EMOM for 14:00- Even: 10 6″ Target Burpees Odd: 12 Wall Balls 20/14# Strength
•3×3 Push Jerk (moderate weight) •3×2 Push Jerk (add 5-10#) •3×1 Push Jerk (add 5-10#) Conditioning "Open 13.4" Climbing Ladder for 7 Minutes: 3 Clean and Jerks (135/95), 3 Toes to Bar 6 Clean and Jerks (135/95), 6 Toes to Bar 9 Clean and Jerks (135/95), 9 Toes to Bar Continue to add 3 repetitions per round until the 7 Minute Cap. Spend 20 minutes on Mobility and Iso- stability
Then "Galapagos" Teams of 2 10 Rounds Total - 5 Rounds Each 10 Handstand Pushups 10 Deadlifts (205/145) 10 Thrusters (95/65) 10 Toes to Bar Strength..
5X1 Snatch High-Pull + 1 Hang Snatch (high pull from floor – hang snatch from power position) – work to a heavy but non-maximal load for the complex (no misses), rest as needed Conditioning… "Big Hippo" 21 - 15 - 9 - 15 - 21 Power Cleans (135/95) Pushups 40 Double-Unders after each round Strength…
5x5 Deadlift @ 85% of 3RM from last Monday Conditioning "Bangarang" 21 Power Snatches (95/65) 21 Burpees 21 Pull-Ups 15 Overhead Squats (95/65) 15 Burpees 15 Pull-Ups 9 Squat Snatches (95/65) 9 Burpees 9 Pull-Ups |
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