CrossFit:
PARTNER WOD!
A.) 12min. to get as far as possible…
400m run (200m each)
20 Hang Power Cleans 135/95
400m run (200m each)
20 Hang Power Cleans155/105
400m run (200m each)
20 Hang Power Cleans 185/135
400m run (200m each)
20 Hang Power Cleans 205/145
400m run (200m each)
20 Hang Power Cleans 135/95
400m run (200m each)
20 Hang Power Cleans155/105
400m run (200m each)
20 Hang Power Cleans 185/135
400m run (200m each)
20 Hang Power Cleans 205/145
Rest 3min.
B.) 20min. to get as far as possible… Can you finish this one?!
Row 4000m (250 or 500m intervals)
*Every 2min. complete 10 Deadlifts at 225/155lb. Advanced: 315/205.
*Start with Deadlifts
*Once the 2min. mark hits you MUST stop rowing and hit all 10 deads, before going back to the rower.
Teams of 2. Only 1 person works at a time.
*the HIBB has a pretty solid cash out if you want to tackle that and get some abs in 😉
Sweat:
Every 8min. x 5 rounds:
400m Run
10 Toes-To-Bar
10 Push Press 95/65
400m Row
10 Toes-To-Bar
10 SDHP’s 95/65
400m Run
10 Toes-To-Bar
10 Push Press 95/65
400m Row
10 Toes-To-Bar
10 SDHP’s 95/65
This is going to be a lot harder than you think so pace yourself here… If you think you can try ADV for this bad boy do 115/75, and go for it!
Try not to do a round faster than what’s repeatable. Then the last round, go for broke 🙂
Score is your slowest round
HIBB:
A.) Every 5 min for 5 Rounds
30 Cal Bike
3 Front Squats at 80+% effort for all sets (try to build to a 3 rep MAX)
Rest as Needed
B.) 10 Rounds
10 Push Ups (advanced do Ring Push Ups)
10 GHD Sit Ups