Pike
5 rounds for time of:
75-lb. thrusters, 20 reps
10 strict ring dips
20 push-ups
10 strict handstand push-ups
50-meter bear crawl
10 min AMRAP:
10 Sumo Deadlift High Pulls 115/85
10 Burpee over the bar
--rest 10min---
10min to find a 1RM Clean & Jerk
Intermediate
10 box jump, 36-inch/30-inch* box
20 one-legged squats, alternating
150819
Deadlift 10-5-3-1-1-1-3-5-10 reps
Beginner
Deadlift 7-5-3-3-3-5-7 reps
Intermediate
Deadlift 10-5-3-1-1-1-3-5-10 reps
150818
Chelsea
Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats
Beginner
3 ring rows
6 push-ups (3 push-ups + 3 push-ups from knees)
Intermediate
4 pull-ups
8 push-ups
12 squats
150816
For time:
135-lb./95-lb.* snatches, 50 reps
Beginner
For time:
95-lb./55-lb.* snatches, 35 reps
Intermediate
For time:
115-lb./75-lb.* snatches, 50 reps
150814
Rene
7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees
If you have a 20-lb. weight vest or body armor, wear it.
Beginner
5 rounds for time of:
Run 400 meters
21 walking lunges
15 jumping pull-ups
9 burpees
Intermediate
7 rounds for time of:
Run 400 meters
21 walking lunges
12 pull-ups
9 burpees
5 rounds for time of:
155-lb. squat cleans, 7 reps
14 kettlebell swings, 1.5 pood
TUESDAY 150811
4 rounds for time of :
Row 500 meters
155-lb./105-lb.* overhead squats, 10 reps
Beginner
4 rounds for time of:
Row 300 meters
95-lb./65-lb.* overhead squats, 10 reps
Intermediate
4 rounds for time of:
Row 500 meters
125-lb./85-lb.* overhead squats, 10 reps
"Hortman"
Complete as many rounds as possible in 45 minutes of:
Run 800 meters
80 squats
8 muscle-ups
Beginner
Complete as many rounds as possible in 25 minutes of:
Run 600 meters
40 squats
8 muscle-up transitions
Intermediate
Complete as many rounds as possible in 35 minutes of:
Run 800 meters
80 squats
8 muscle-ups (scale to muscle-up transitions as needed)
5 Rds
Row 500m/400m
30 pushups
rest as needed between rds.
Every 2 minutes for as long as possible complete:
From 0:00-2:00
15-ft. rope climbs, 2 ascents
185-lb. front squats, 2 reps
From 2:00-4:00
15-ft. rope climbs, 2 ascents
185-lb. front squats, 4 reps
From 4:00-6:00
15-ft. rope climbs, 2 ascents
185-lb. front squats, 6 reps
Continue adding 2 reps to the front squat each interval for as long as you are able.
*courtesy of crossfit.com
TUESDAY 150804
Burpee + 185-lb./125-lb.* back squat ladder
Rest 3 minutes
Burpee + 115-lb./80-lb.* shoulder press ladder
Rest 3 minutes
Burpee + 245-lb./165-lb.* deadlift ladder
For the ladder pattern, perform one rep of each exercise the first minute, two reps of each the second minute, three reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Beginner
Burpee + 125-lb./90-lb.* back squat ladder
Rest 3 minutes
Burpee + 75-lb./50-lb.* shoulder press ladder
Rest 3 minutes
Burpee + 165-lb./115-lb.* deadlift ladder
Intermediate
Burpee + 165-lb./115-lb.* back squat ladder
Rest 3 minutes
Burpee + 95-lb./65-lb.* shoulder press ladder
Rest 3 minutes
Burpee + 205-lb./145-lb.* deadlift ladder
MONDAY 150803
Elizabeth
21-15-9 reps for time of:
135-lb./95-lb.* cleans
Ring dips
Intermediate
For time:
21-15-9 reps
95-lb./65-lb.* cleans
15-12-9 reps
Dips
Beginner
15-12-9 reps for time of:
65-lb./45-lb.* cleans
Banded strict dips
15-12-9 Front Squat 155/105 KB Swings 70/50 -rest 5 min- 12-9-6 OH Squat |
C2B Pull Ups
Strength
Every :90 for 8 rds
Front Squat
3 @ 80%
For time:
100 H.R. Push Ups
100 Situps
Strength Every :90 for 8 rds Front Squat MetCon 3 @ 80% For time: 100 H.R. Push Ups 100 Situps |
Strength/ Skill 6:00 EMOM 5 Strict Pull ups or 5 L or Wghtd-Pull ups MetCon 7Rounds for time: 3 STOH 155/105 6 Box Jump 30/24 9 T2B |
Every :90 for 8 rds
Back Squat
3 @ 80%
3 Rds for time:
Run 400m
20 1 Arm KB Thrusters 50/35
Strength Every :90 for 8 rds Back Squat 3 @ 80% 3 Rds for time: Run 400m |
20 1 Arm KB Thrusters 50/35