Metcon (Time)
5 Rounds each, relay style:
10 Cal Row/Ski
10 DB Thrusters (2×50/2×35#)
10 Toes To Bar
10 Cal Row/Ski
10 DB Thrusters (2×50/2×35#)
10 Toes To Bar
Rest 3 Minutes, then:
1 Mile Run (Switch every 200m)
50 Chest To Bar Pullups (CRX – 30 Muscle Ups)
CrossFit LITE:
5 Rounds each, relay style:
10 Cal Row/Ski
10 KB Goblet Thrusters
10 Hanging Knee Raises
10 Cal Row/Ski
10 KB Goblet Thrusters
10 Hanging Knee Raises
Rest 3 Minutes, then:
1 Mile Run (Switch every 200m)
50 Jumping Pullups
BBG:
EMOM15:
1st – 5 Front Squats (75%)
2nd – Max Strict HSPU
3rd – 20 Hollow Body Rocks
1st – 5 Front Squats (75%)
2nd – Max Strict HSPU
3rd – 20 Hollow Body Rocks
Score = Total HSPU
Metcon (AMRAP – Reps)
Death By:
Power Cleans + Burpees Over Bar (95/65#)
Power Cleans + Burpees Over Bar (95/65#)
Minute 1: 1 Power Clean + 1 Burpee Over Bar
Minute 2: 2 Power Cleans + 2 Burpees Over Bar
Minute 3: 3 Power Cleans + 3 Burpees Over Bar.
etc…
Minute 2: 2 Power Cleans + 2 Burpees Over Bar
Minute 3: 3 Power Cleans + 3 Burpees Over Bar.
etc…
BBG:
10-8-6-4-2
Turkish Getups (build)
Ring Dips (increase difficulty each round, add weight if possible)
Turkish Getups (build)
Ring Dips (increase difficulty each round, add weight if possible)
CRX – Muscle Ups (challenge yourself to go unbroken)
Score = TGU Weight for 1R/1L
Score = TGU Weight for 1R/1L
Metcon (AMRAP – Reps)
Tabata:
1-Arm KB Shoulder to Overhead (53/35#)
Jumping Lunges
1-Arm Kettlebell Snatch
Burpees
1-Arm KB Shoulder to Overhead (53/35#)
Jumping Lunges
1-Arm Kettlebell Snatch
Burpees
Score = Total Reps
CRX – 70/53#
CRX – 70/53#
