In teams of three, accomplish two full rounds of:
100m run with plate overhead (35/25/10 lbs) + 60m overhead walking lunge (same plate)
Dumbbell split jerks (between 9 and 30 lbs per dumbbell)
Burpees
Team member who finishes run/lunges relieves split jerker, who relieves burpee person, who then goes on the run/lunge portion. Each person makes full rotation of three exercises twice.
Post time and team’s total reps of split jerks and burpees to comments.
Every minute on the minute for 10 minutes:
5 Hang Power Cleans
5 Squats
5 Burpees
If you miss the minute, continue as an AMRAP until the 10 minutes has expired.
Post load on hanging power cleans to comments.
5 Rounds for time:
10 Burpees
15 Jumping alternating lunge
20 Double unders
2 Shuttle sprints – half of b-ball court width and back, then full width and back
Rest 90 seconds in between rounds.
Post time for each round (minus rest)
I thought I’d share a workout I did today down at the local Crossfit Gym.
Warm Up:
Run or Row 100m @ 60% intensity
50 Jumping Jacks
Run or Row 100m @ 70%
40 Mountain Climbers
Run or Row 100m @ 80%
30 Air Squats
Run or Row 100m @ 90%
20 Push-Ups
Run or Row 100m @100%
10 Pull-Ups
Main Course:
100 Over-Head Squats (Rx’d @ 40kg) For Time
At the top of every minute do 3 burpees while the clock is still running and then with the remainder of the minute you will do as many squats as possible. Repeat until you reach 100 squat reps.
Dessert:
8 Sets of Tabata Rows 20 seconds on 10 seconds rest
In teams of two ….
Row 3,000 m (Alternate every 500 m)
AMRAP while partner is rowing:
15 Hollow Rocks
10 Burpees
Score is row time and total reps of AMRAP
Consult “INSTRUCTION VIDEOS” if you don’t know about hollow rocks.
From CrossFit OKC
21 Thrusters, 95/65 lbs
9 Burpees
15 Thrusters
15 Burpees
9 Thrusters
21 Burpees
