Strict Press 5.5.5.5.5Push Press 3.3.3.3.3
Push Jerk 1.1.1.1.1
Start each lift at the max of the lift before.
AMRAP 9 minutes:
3 Deadlifts 205/145 165/115
3 T2B
6 Deadlifts
6 T2B
9 Deadlifts
9 T2B
continue to add three reps until the 9 minutes is up.
Bonus work:
Tabata Mash Up:
20 sec of HSPU, 10 seconds of rest
20 seconds of V-ups, 10 seconds rest
x4
A.1. RDL @31X1 8-10 reps, rest 1 minute A.2. 5-10 supine L pull-ups
+
B.In a team of three:
P1 does FC or sand bag bear hug carry 100m.
P2 does dumbells GTO 40/30
P3 does burpee BOX overs.
Rotate after P1 does carry.
Rotate until each partner has done FC 5 times.
Score is number of DB GTO plus burpee box overs.
SWEATFIT:
A.
400m Run
12 Mountain Climbers
10 Tuck Jumps
8 DB Snatches/arm
6 Weighted Squat Jumps
4 Man Makers (DB- Renegade Row + SC + Thruster)
2 Burpees
Rest 2 min
X2
B. 10-8-6-4-2
Burpees (Only Burpees decrease in #)
50m Walking Lunges
50m Sprint
Hang Power Clean work up to a heavy single in 10 minutes
+
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Always start back at Power Cleans.
Record the number of rounds + extra reps complete PER ROUND. FIVE SCORES.
WHOLE LIFE CHALLENGE KICK OFF WOD
6 min to 1RM Clean ( any style Squat, power,split)
plus Grab a partner and count/judge each other for:
AMRAP 9 minutes:
Burpees
Goblet Squats (53lb/35lb – 44lb/26lb)
Kettlebell (KB) Swings (American) (53lb/35lb – 44lb/26lb)
Box Overs (24in male/20in female)
Rest 1 minute
x 2
Done like Fight Gone Bad (1 minute at each station, move to next station as fast as possible for next minute work, no rest between stations, 1 minute rest after first round).
On 3-2-1-Go! Athletes will begin burpees. The coach will track time and, at the top of each minute, tell all Athletes when to switch to next station.
SWEATFIT:5 RFT:
400m Run
3 Hate Makers (5 PU + 20 Mountain Climbers = 1 Hate Maker)
1 Rope Climb
3 Rounds for Beginners
Why is John holding a 45lb plate? That’s how much weight he’s lost doing Crossfit and eating a Paleolithic diet. Great work John!
3 rounds NOT for time but in 15 minutes of of :
12 OH barbell lunges 75/55
6-8 single arm KB rows 70/53
+
1000m row
50 wall balls 20/14
20 Muscle Ups (sub CTB pull ups or strict pull ups)
Bonus work:
Tabata sit ups: 20 seconds of sit ups and 10 seconds of rest x 8
15 minutes of Clean and Jerk practice (advanced work up to a heavy single)
+
5 rounds for time of:
5 clean and jerks 135/95 115/75 95/65
10 CTB pull ups
40 double unders
Good luck Kerrie!
