Workout 16.4
Rx’d
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Scaled
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups
Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target
Gymnastics:
Handstand Practice
Walks, Freestanding, HSPU, Shoulder Touches… whatever needs attention – come in and work on it.
Metcon:
EMOM15
1st – 1 Round of Cindy
2nd – 50m Farmer Carry + 50m Run
3rd – 5 High Box Jumps (Build)
1st – 1 Round of Cindy
2nd – 50m Farmer Carry + 50m Run
3rd – 5 High Box Jumps (Build)
Cindy = 5 Pullups, 10 Pushups, 15 Air Squats.
Choose your weight for Farmer Carry.
Build on Box Jumps.
Choose your weight for Farmer Carry.
Build on Box Jumps.
Weightlifting:
1 Push Press + 1 Push Jerk + 1 Split Jerk (Every :90 x 6 Rounds)
Metcon:
In 4 Minutes:
500m Row
In remaining time: Max HSPU
500m Row
In remaining time: Max HSPU
– rest 1 minute
In 4 Minutes:
500m Row
In remaining time: Max KB Swings (53#/35#)
-rest 2 minutes, then repeat.
Score = total HSPU + total KB Swings
CRX – Strict HSPU, 70#/53# KB Swings
Strength:
Front Squat
Build to a heavy triple, then perform 3 reps @95% and @90%
Metcon:
AMRAP10
Power Clean
Hang Squat Clean
Front Squat
Double Unders
ascending ladder. Barbell movements increasing by 1 rep, double unders increase by 10.
example: 1, 1, 1, 10. 2, 2, 2, 20. 3, 3, 3, 30. 4, 4, 4, 40 etc…
