Option1: CrossFit.com
Clean 3-3-3-3-3-3-3 reps
Option 2: Outlaw
BB Gymnastics
1) Every 45 seconds for 5 minutes:
1 Power Snatch + 1 Hang Power Snatch @ 70% (of max Snatch any style)
2) Every 45 seconds for 5 minutes:
1 Power Clean + 1 Hang Power Clean @ 70% (of max Clean any style)
Strength
1a) 4X3 3 Stop Snatch Pulls – heavier than last week, rest 45 sec. DEMO VIDEO
1b) 4X5 Hang Clean Hi-Pulls – heavy (BB should rise to chest height – elbows above bar), rest 45 sec.
1c) 4X5 Split Press – heavier than last week, rest 45 sec. DEMO VIDEO
Conditioning
Choose one…
Row: 4X500m – rest 2:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Run: 4X400m – rest 2:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Swim: 7X50m – rest 3:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Notes: All work should be at maximal RPE.
(Pic from CrossFit.com)
Option1: CrossFit.com
Five rounds for time of:
50 Double-unders
185 pound Push jerk, 10 reps
Rest 1 minute
Option 2: Outlaw
BB Gymnastics
1) 5X1 3 Position Snatch @ 75% (low to high) – rest 60 seconds, DEMO VIDEO
2) 5X1 3 Position Clean + 1 Push Jerk @ 75% (low to high) – rest 60 seconds
Strength
1) Back Squat:
-Every 30 seconds for 4:00 minutes – 1 rep @ 85% (9 total reps)
-Rest exactly 2 minutes.
-Every minute on the minute for 4:00 minutes – 1 rep @ 90% (5 total reps)
2) 5X3 Front Squats (3 count pause on 1st rep) – heaviest possible, rest 60-90 seconds.
Conditioning
2 min ME Row for Calories
-rest 1 minute
4 min AMRAP of:
15 Pushups (hand release)
10 T2B
-rest 1 minute
4 min AMRAP of:
15 Jumping Squats 45#
10 Pullups
-rest 1 minute
2 min ME Row for Calories
(Pic from CrossFit.com)
Option1: CrossFit.com
Complete as many rounds as possible in 15 minutes of:
8 Ring dips
10 Box jumps, 24" box
95/65 pound barbell Overhead walking lunge, 12 steps
Option 2: Outlaw
BB Gymnastics
1) Snatch: 10X1 @ 80% – rest 30-60 seconds.
2) Clean & Jerk: 10X1 @ 80% – rest 30-60 seconds.
Conditioning
Run 800m
5 Bar Muscle-Ups
9 Hang Squat Clean to Thrusters 135/95#
Run 400m
7 Bar Muscle-Ups
7 Hang Squat Clean to Thrusters 135/95#
Run 200m
9 Bar Muscle-Ups
5 Hang Squat Clean to Thrusters 135/95#
For time.
(Pic from CrossFit.com)
Option 1: CrossFit.com
Weighted pull-ups 3-3-3-3-3 reps
Option 2: Outlaw
Strength
1) Every 15 seconds for 5 minutes (21 total reps):
1 Banded Deadlift @ 85%
2) Bench Press: 1X8 @ 70%, 1X5 @ 75%, 1X5 @ 80%, 1X3 @ 90%, 1X3 @ 95%, 1X3 @ 100% – based off heaviest set from de Bench press workout nov 16 ( which was 2 reps Bench Press – heaviest possible,) rest 60-90 seconds.
Notes: All reps must be performed with the hips (ass) in contact with the bench.
Conditioning
3 rounds for total reps of:
1 min ME Burpee Over-the-Box Jumps 24″ (touch on top required)
1 min ME C2B Pullups
1 min ME DB Ground to Overhead 50/35#
*Rest 1 minute.
Midline
5 min alternating BB TGU(turkish get up) 95/65#
For time:
100 Double unders
100 toes to bar
100 overhead walking lunges 45/25 (total)
Option 1: CrossFit.com
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20/16 , 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/55 (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Option 2: Outlaw
Rest day