CrossFit:
10min. to complete:
5 Rounds:
10 Snatches (Climbing)
30 Toes-To-Bar
10min. to complete:
5 Rounds:
10 Power Cleans (Climbing)
30 Pull-Ups
10min. to complete:
5 Rounds:
10 Deadlifts (Climbing)
30 HSPUs
Climbing must be every round. 10-20lb Jumps on the snatch and clean. Bigger Jumps on the deadlifts. Might look something like this:
Snatch men: 95/115/135/155/175
Snatch women: 65/75/85/95/105
Cleans men: 135/155/185/205/225
Cleans women: 85/95/105/115/125
Deadlifts men: 225/255/285/315/345
Deadlifts women: 145/165/185/205/225
Sweat:
35min. AMRAP:
14 Cal Assault Bike
14 Pull-Ups
14 DB Push Press 50/35s
14 Cal Row
14 H.R. Push-Ups
14 Sit-Ups… Then 13 of all that
… Then 12 of all that
… Then 11 of all that
… All the way to 1.
14 Cal Assault Bike
14 Pull-Ups
14 DB Push Press 50/35s
14 Cal Row
14 H.R. Push-Ups
14 Sit-Ups… Then 13 of all that
… Then 12 of all that
… Then 11 of all that
… All the way to 1.
*We’ve done a similar workout in the past that started at 15 and a few people got close to finishing. Let’s see if anyone can finish starting at 14. Ladies Start at 13 🙂
HIBB:
A.) 5 Rounds:
1 min of Thrusters (95/65)
1 min of Toes to Bar
1 min Rest
Rest 5 min
B.) Every 5 min for 5 Rounds
10 DB Bent Over Rows (each arm)
100 Double Unders
20 Heavy Russian KB Swings (100/70)
…C.) if you have time
3 Rounds
Weighted Planks with 45/35lb plate on your back
1 min on 1 min off
Teams of 2. Only 1 works at a time.
**REST 3min. Between Sections**