CrossFit:
3 Piece today… Partners of 2 (only 1 works at a time)
(0-13min.)
5 Rounds:
20 Alt. DB Snatches 70/50lb
30 Pull-Ups
(13-21min.)
Pick 1:
1 mile run (in 200m intervals)
2000m Row (in 200m intervals)
(21-36min.)
For Time:
42-30-18
Deadlifts 225/155
Burpees over the bar
HSPUs
Cool Down:
Walk 200m then
Sweat:
35min. to finish this chipper…
50 Pull-Ups
50 Wall Balls 20/14
50 Calorie Row
50 Overhead Lunges with a 45/35lb bar
50 Box Jumps 24/20″
50 American KB Swings 53/35
50 Burpees
50 American KB Swings 53/35
50 Box Jumps 24/20″
50 Overhead Lunges with a 45/35lb bar
50 Calorie Row
50 Wall Balls 20/14
50 Pull-Ups
Don’t worry it’s not meant to be finished! However, it is going to be pretty close for some, so just incase you do, put your time in today and post that sh*t!
I’ve been making 1 good chipper each week, but I’m really feeling this one with that OH lunge bar. Little something different. Left + Right = 2 reps
HIBB (High Intensity Body Building):
A.) 4 Rounds:
12-15 Single Arm DB Bench Press (on each arm, climbing in weight)
immediately into:
45 sec. max DB Bent Over Row (Rt arm only)
15 sec Transition
45 sec. max DB Bent Over Row (Left arm)
Rest 2 min
B.) 3 sets
Max DB Incline Fly (choose something you can do 10-12 reps with)
100 Double Unders (if you did the DU wod this week you can sub these out for 25 Burpees)
Rest 2 min
C.) 100 DB Power Cleans 50/35s
5 Burpees every min on the minute, start with burpees
*Pick a weight you can get 8-10 reps every min but keep this in mind it’s supposed to be super hard!
*Each section has a time cap so you gotta move! Finish early and you get rest. Go slow and you’re going to be wishing you went faster 😉
*If you want to do Hang Power Cleans instead of deadlifts if you’re sore in your posterior chain today. Go for 135/95 if so.