Begin at 65% of 1RM and increase each minute (with perfect form!).
Then...
12:00 AMRAP of:
2 Rope Climbs 15′
100′ Overhead Walking Lunges 45/25#
12 Hang Snatches (anyhow) 95/65#
CrossFit South Atlanta |
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EMOM 10: 2 FS + Jerk
Begin at 65% of 1RM and increase each minute (with perfect form!). Then... 12:00 AMRAP of: 2 Rope Climbs 15′ 100′ Overhead Walking Lunges 45/25# 12 Hang Snatches (anyhow) 95/65#
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Back Squat – 5 x10 @ 65% of 1RM
Then… “Blanka” 100 Double Unders 10 Muscle Ups 20 Squat Clean Thrusters (135, 95#) 10 Muscle Ups 100 Double Unders Deadlift - EMOM 10 minutes – 2 reps @ 85%
Then… OPEN & PERFORMANCE “Captain Crunch” AMRAP 4: 3 Rounds: 12 Deadlifts (95/65) 9 Hang Power Cleans (95/65) 6 Push Jerks (95/65) Max Calorie Row in Time Remaining Rest 4 Minutes AMRAP 4: 2 Rounds: 12 Deadlifts (135/95) 9 Hang Power Cleans (135/95) 6 Push Jerks (135/95) Max Calorie Row in Time Remaining Rest 4 Minutes AMRAP 4: 1 Round: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) Max Calorie Row in Time Remaining Push Jerk 5x5 @ 75% of 1RM
Then… OPEN “Heartbreak Kid” 3 Rounds: 10 Front Squats (185/135) 20 Chest to Bar Pull-Ups 50 Double Unders PERFORMANCE “Heartbreak Kid” 3 Rounds: 10 Front Squats (185/135) 20 Pull-Ups 50 Double Unders FITNESS “Heartbreak Kid” 3 Rounds: 10 Front Squats (135/95) 20 Pull-Ups 100 Single Unders 5X1 Paused Snatch (3 count pause at knee) + 1 Paused Hang Snatch (3 count pause in hang at knee) – work to a heavy, but non-maximal complex, rest 2:00
Then... For time: 5 Muscle-Ups 30 Double-Unders 12 Power Snatches 95/65# 5 Muscle-Ups 30 Double-Unders 9 Power Snatches 115/75# 5 Muscle-Ups 30 Double-Unders 6 Power Snatches 135/95# Backsquat- EMOM 10 minutes – 2 reps @ 85%
Then… OPEN & PERFORMANCE “Fight Gone Bad” 3 Rounds of 1 Minute at Each Station: Wall Balls (20/14) Sumo Deadlift High Pulls (75/55) Box Jumps (20″) Push Press (75/55) Calorie Row Rest FITNESS “Fight Gone Bad” 3 Rounds of 1 Minute at Each Station: Wall Balls (14/10) Sumo Deadlift High Pulls (65/45) Box Jumps (20″) Push Press (65/45) Calorie Row Rest Deadlift 5x5 @ 80% of 1 RM
Then… How far can you go in 12 minutes? •2 burpee box overs (M:24"/W:20") •2 American kettlebell swings (M:53#/W:35#) •4 burpee box overs •4 kettlebell swings •6 burpee box overs •6 kettlebell swings Keep adding two reps until time expires. Your score is last completed round + reps of following round. For example, if I get through the 10's and get through 6 swings, my score would be 10+18 (12 burpees and 6 swings). To do a "burpees box over",do a burpee and then get over to the box to the other side without touching your hands on the box. You can jump on the box or step up onto the box. Everytime you go over the box, it counts as one rep Push Jerk 5x3 @ 80% of 1RM from last Thursday
Then... “Schlitz” 4 rounds of: 400m Run 4 Muscle Ups 40 Double Unders 2 T&G Power Clean & Push Jerks – begin around 60% of max PC&PJ and work to a max double for the day.
OPEN & PERFORMANCE “Mr. Clean” On the 3:00 x 6 Rounds: 400 Meter Run 3 Power Cleans (115/80) 3 Squat Cleans (115/80) FITNESS “Mr. Clean” On the 3:00 x 6 Rounds: 400 Meter Run 3 Power Cleans (95/65) 3 Squat Cleans (95/65) Back squat 5x5 @ 80% of 1RM
Then… “Optimus Prime” AMRAP 10 minutes Wall Balls (20, 14#) EMOM 5 Deadlifts (225, 155#) Workout starts with wall balls. At the one minute mark complete 5 deadlifts. Work out is scored by the total number of wall balls performed. |
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