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10k_Mark

0845 Weightlifting

1000 CrossFit

In teams of 3, with one person working at a time, complete:

  • 3000m Row
  • 100 Box Jump Overs
  • 100 Burpees

During the row, one of the resting team members must be holding a deadlift locked out (225/155).

During the box jump overs, one of the resting team members must be holding the bar in a front rack (135/95).

During the burpees, one of the resting team members must be holding the bar locked out overhead (135/95).



Lauren_Snatch_Crop2

Strength

Every minute, on the minute, for 8:00:

Performance:  3 Front Squats @ 75-80%

Fitness:  2-4 Front Squats @ 20X1

Conditioning

Every 4:00, for 5 sets:

  • 300m Run
  • 10 Box Jumps (24/20)
  • 2 Cleans

*You choose the weight on the cleans.  You are not allowed more than 2 attempts each set.  Your score is total pounds successfully lifted.

 



Erica_Clean

Strength

Every 2 minutes, for 8 sets:

Performance:  High Hang Snatch + Hang Snatch + Snatch

Fitness:  3 Hang Snatches

Conditioning

As many rounds and reps as possible in 10:00 of:

Performance:

  • 1 Rope Climb
  • 10 Plate Overhead Walking Lunges (45/25)
  • 10 Toes to Bar

Fitness:

  • 10 Ring Rows
  • 10 Plate Overhead Walking Lunges
  • 10 Knees to Chest

 



Kendal statch crop 2

Strength

Front Squat

Performance:  4 x 4 @ last week’s heaviest weight

Fitness:  4 x 3-5 @ 20X1 @ last week’s heaviest weight

Conditioning

For Time:

  • 20/15 Calorie Row
  • 20 Dumbbell Burpee Box Step Over (40/20)
  • 20/15 Calorie Row



Mark and Maha

Conditioning

Every minute, on the minute, for 35 minutes:

  • Minute 1:  5 Deadlifts (315/205)
  • Minute 2:  6-10 GHD Sit Ups
  • Minute 3:  15/12 Calories on the Assault Bike
  • Minute 4:  10 Chest to Bar Pull Ups
  • Minute 5:  100ft. Sled Push



Ben_Overhead

0845 Weightlifting

1000 CrossFit

In teams of 2, with one person working at a time, complete:

  • 100 DB Box Step Overs
  • 800m Run (together)
  • 60 Ball Slams
  • 400m Run (together)
  • 20 Strict Pull Ups

 



Erick_Handstand

Strength

3 Sets, not for time:

  • :30 L-Sit
  • 3-5 Muscle Ups
  • 50 Double Unders or 1:00 of practice

Conditioning

Performance:

In a 12:00 window, complete:

  • 60 Burpees over the bar
  • Establish a 2 rep max hang snatch
  • Complete as many burpees over the bar as possible in the remaining time.

*Your score will be pounds snatched plus the number of burpees completed after the hang snatch is completed.

Fitness:

Complete as many rounds and reps as possible in 12:00 of:

  • 30 Burpees over the bar
  • 10 Hang snatches

 



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