Back Squat | |
5 x 10, increasing weight | |
8 Minute Tabata | |
Alternate rounds of | |
Double Unders | |
Power Cleans (135/95) |
5/6/16
For Time: | ||
7 Rounds | ||
7 Tire Flips | ||
7 Push Jerks (135/95) | ||
Then immediately go into | ||
7 Rounds | ||
7 HSPU | ||
7 Pistols (each leg) |
5/5/16
Bench Press | |
3 Reps – Every 90 seconds for 10 Rounds | |
CrossFit Games | |
Master’s Qualifer Event #3 | |
AMRAP 15 | |
55 Double Unders | |
15 Chest to Bar Pull Ups | |
5 Hang Power Cleans (155/105) |
5/4/16
Deadlift | |
6 x 2 @ 85% – 90% | |
AMRAP 8 | |
15 Wallballs | |
15 Knees to Elbows |
5/3/16
Not for time: |
50 Strict Pull Ups |
then do: |
50 Strict Handstand Push Ups |
4 RFT |
12 Power Snatches (125/85) |
48 Double Unders |
5/2/16
Overhead Weighted Lunges
5 x 10, increasing weight
Every 2 minutes for 7 rounds
10 – Thrusters (115/75)
10 – KBS (70/53)
4/29/16
For Time:
Run 800m
Rest 5 minutes
Then:
3 rounds
15 deadlifts (155/105)
10 front squats (155/105)
15 Pullups
Rest 5 minutes
Then:
Run 800m
2/28/16
Bench Press
Work to a heavy single, then:
4 X 3 @ 80%
2 RFT
500m Row
50 push ups
75 sit ups
4/27/16
Deadlift
4 X 4 @ 80% – 85%
AMRAP 8
8 – box jumps
8 – knees to elbows
4/26/16
Not for time
2-4-6-8-10-8-6-4-2
Strict pull ups
Strict HSPU
Rest 1:1
For Time:
21, 15, 9 – Thrusters (115/75)
42, 30, 18 – Double unders
4/25/16
Weighted Lunges
5 x 10, increasing weight
EMOTM 12
5 Hang Power Cleans
7 Bar over burpees
4/22/16
4/21/16
50m Sprint
4/20/16
etc…
4/20/16
4/18/16
4/15/16
4/14/16
4/13/16
4/12/16
Every :30 for 12 minutes alternate between:
4/11/16
4/8/16
AMRAP 8
50 double unders
15 chest to bar Pullups
Rest 4 minutes
AMRAP 12
3 Thrusters (135/95)
5 Ring Dips
7 Bar facing burpees
4/7/16
Bench press
5 X 5
For time:
40 cal row
40 HR push-ups
40 KBS (53/35)
40 box jumps
400m run
4/6/16
Deadlift
6 X 5 @ 75% – 80%
AMRAP 9
3 squat cleans (225/155)
3 wallballs
3 squat cleans
6 wallballs
3 squat cleans
9 wallballs
Etc…
4/5/16
Every :45 seconds for 12 minutes. Alternate between:
5 Pull Ups
5 HSPU
5RFT
250m Run
12 TTB
12 Box jump overs (24/20)
4/4/16
Weighted lunges
6 X 6, increasing weight
AMRAP 6
3 Push Jerks (115/75)
6 Front Squats
9 Deadlifts
4/1/16
With a continuous running clock:
From 0:00 – 10:00
4 RFT
8 – Power snatches (135/95)
8 – Pull ups
Rest to the 12:00 mark
At 12:00, complete:
10-8-6-4-2
Power cleans (205/145)
Strict HSPU
3/31/16
Bench Press
5 X 5
AMRAP 14
10 OHS (95/65)*
10 wallballs
*Add 10lbs to the OHS each round
3/30/16
Deadlift
6 X 4 @ 75% – 80%
AMRAP 8
10 Clean and Jerks (155/105)
15 TTB
3/29/16
Every :45 seconds for 12 minutes, alternate between:
5 Pull Ups*
5 Hspu*
EMOTM 15
1. 12 Cal Row
2. 10 front squats (155/105)
3. 8 box jumps (24/20)