Strength A
1RM Hang Snatch in 10 mins
15kgx3, 25×3, 35×2, 45×2.
50kg, 53, 55.
Evolution
Power Endurance Cycle
5 rounds:
AMRAP 4 –
4,5,6 Deadlift, 155#
4,5,6 Muscle-Up C2B Pull-Up
4,5,6 Wall Ball, 20#/10′
Rest 2:00
2+15, 2+14, 2+11, 2+9, 2+8.
Buy out: 8 UB RT-assisted MU
Yoga!
Evolution
Monostructural Long Repeats
4 Rounds:
1 mile Run
5:00 Recovery
9:20, 9:40, 9:50, 10:05.
Running is terrible.
Strength
Strongman stuff!
3 rounds:
5 log push press, 75#
3 tire flips, 300#
5 stone shoulders, 70#
Evolution
EFC Fartlek
5 min Airdyne
3 rounds:
AMRAP 3 –
20′ Front Rack Walking Lunge 75/115
20′ HS Walk 20 HS Hand Lifts, alternating (tried to do shoulder taps but shoulders are FRIED.)
1:00 Double Under “rest”
5 min Airdyne
43 cals, 1+20′, 20 DU, 1+20′, 40 DU, 1+9 hand raises, 50 DU, 43 cals.
Buy out: 8 UB RT-assisted MU
Evolution 2
Pull-Up Revolver x4
5, 5, 5 (15)
6, 6, 6 (18)
7, 7, 7 [6/1] (21)
8, 6 [4/2], 4 [1/1/1/1] (18)
Strength
3 rounds:
3 Snatch Balance @ 50kg
2:00 Run
8:30.
4 rounds:
12 Press @ 33kg (2 rds,) 30kg (2 rds)
5 Overhead Squat @ 53#
5 TTB
1:16, 2:00, 3:00, 1:30.
Evolution
2013 CrossFit Regionals Event #7
Teams of 6 (3 Men, 3 Women)
For time:
One male and female will each complete 3 rounds of:
15 foot Rope climb, 2 reps
2 Squat cleans (225 / 135 lbs)
Then, one male and female each complete 3 rounds of:
15 foot Rope climb, 2 reps
3 Squat cleans (225 / 135 lbs)
Then, one male and female each complete 3 rounds of:
15 foot Rope climb, 2 reps
4 Squat cleans (225 / 135 lbs)
Time cap: 20 minutes
23:38. My segment (2 RC / 3 C) — at least 6 mins.
Buy Out: 8 UB RT-assisted MU
Evolution 2
HSPU RT-assisted Ring Dip Revolver x4
10, 8, 6 (24)
9, 5, 4 (18)
9, 3, 5 (17)
10, 5, 5 (20)
79.
Strength
2 rounds:
3 C&J @ 45kg
5 Power Snatch, 42#
5TTB
1:12, 1:22.
2 rounds:
3 C&J @ 50kg
5 Power Snatch, 42#
5TTB
1:15, 0:45 (PJs)
4 rounds:
12 Front Squat @ 50kg
2:00 Row
13:40, 1837m.
Evolution
Power Endurance Cycle
4 rounds:
AMRAP 4 –
6 Axel Cleans 75/115
6 Pistols
6 Double KB Push Jerk 35/53
Rest 2:00
2+2, 2+5, 2+3, 2+3.
Buy out: 7 UB RT assisted MU
“Fran”
21-15-9 reps for time:
Thrusters, 65#
Pull-ups
6:37.
Strength
3 rounds:
3 Split Jerk @ 105#
2:00 Airdyne
4 3 rounds:
12 Weighted Pull-Up @ -green band
5 Clean High Pull @ 65#
5 Ring Dips with blue band
1:55, 2:12 (kipped 2,) 2:43.
Evolution
EFC Fartlek
5 min Row
3 rounds:
AMRAP 3 –
21 7 C2B Pull-Up
21 Push Jerk 75/115
1:00 Double Under Shuttle “rest”
5 min Row
1000m, 3x(1+2, 6 EFC laps,) 1000m.
Holy. Jet lag.
21,097m Row (Half marathon)
1:35:30.5.
10K row split — 44:51.
Strength
3 rounds:
6 DB Snatch @ 45#, alternating
6 Push-Ups
12 Air Squats
0:53, 0:45, 0:44.
3 rounds:
6 DB Snatch @ 50#, alternating
6 Push-Ups
12 Air Squats
0:48, 0:47, 0:49.
Evolution
Power Endurance Cycle
4 rounds:
AMRAP 4 –
6 TTB V-Ups
6 Power Clean 115/185 2×40# DB
6 DB Thruster 2×20#
Rest 2:00
3, 3+7, 3+11, 3+6.
Evolution 2
Bench Dip Revolver x3
10, 10, 10 (30)
10, 10, 10 (30)
10, 10, 10 (30)
90.
Strength
4 rounds:
Clean Pull + Power Clean + Clean @ 113#
2:00 Row
3 rounds:
Clean Pull + Power Clean + Clean @ 123#
2:00 Row
Total row: 3370m.
5 rounds:
6 Deadlift @ 185#
6 Burpees
6 Loaded Deck Squat, 35# 12kg KB
Evolution
EFC Fartlek
5:00 Row
3 rounds:
AMRAP 3 –
21 Double Unders
21 DB Deadlift 30/45 Wall Ball, 14#/10′
1:00 Shuttle “rest”
5:00 Row
922m, 1+29, 1+28, 1+33 1120m
~6 mini laps per “rest”