CrossFit:
35min. running clock…
2 Rounds:
Row 1000m (250m intervals)
50 Push Jerks 135/95
30 Burpees
2 Rounds:
Row 1000m (250m intervals)
50 Push Jerks 135/95
30 Burpees
immediately into;
AMRAP in remaining time…
Row 1000m (250m intervals)
50 Deadlifts 225/155
30 HSPU’s
*Round 2: 50 Deadlifts 275/185
*Round 2: 50 Deadlifts 315/205
Row 1000m (250m intervals)
50 Deadlifts 225/155
30 HSPU’s
*Round 2: 50 Deadlifts 275/185
*Round 2: 50 Deadlifts 315/205
Sweat:
35min. to Finish…
40 SDHP’s 95/65lb
400m Run
40 Push Press 95/65lb.
400m Run
40 Front Squat 95/65lbs.
400m Run
40 Hand Release Push-Ups
400m Run
40 Pull-Ups
400m Run
40 Thrusters 95/65lb bar
400m Run
40 SDHP’s 95/65lb
400m Run
40 Push Press 95/65lb.
400m Run
40 Front Squat 95/65lbs.
400m Run
40 Hand Release Push-Ups
400m Run
40 Pull-Ups
400m Run
40 Thrusters 95/65lb bar
400m Run
A little harder format then usual with the bar, but you can scale all of this to a 70/53lb KB for the SDHP’s and 45/30lb DBs for everything else if you like!
HIBB:
A.) EMOM for 10 min (both in the same minute)
3 Power Cleans (touch and go as heavy as possible 225/135?)
10 GHD Sit Ups
*This should be really hard if you go heavy enough, keep your equipment close by.
Rest 5-10 min
B.) 4 Rounds
6-8 Barbell Bench Press (heavy as possible)
immediately into:
1 min max kipping pull ups
Rest 2 min after each round
Rest 5 min
C.) 3 Rounds
8-10 Incline DB Bench Press (heavy as possible)
immediately into:
1 min max reps Russian Twists with 5 lb plate
Rest 2 min.
*Round 2 On Push Jerks: 50 Push Jerks 155/105