Thrusters
Build to A Heavy Set of 3
"Open Workout 15.5"
For Time:
27-21-15-9
Calorie Row
Thrusters (95/65)
4 Rounds For Time:
80 Double Unders
50 Sit-ups
4-3-2-1 Rope Climbs (15')
Time Cap: 20 Minutes
For Time:
50 Dumbbell Walking Lunges
30 Push-ups
40 Front Rack Walking Lunges
20 Dumbbell Push Press
30 Overhead Walking Lunges
10 Dumbbell Strict Press
Dumbbells: (50's/35's)
[On the 0:00]
For Time:
45 Front Squats (135/95)
On the Minute:
7 Bar-Facing Burpees
[On the 10:00]
For Time:
1 Mile Run
[On the 20:00]
For Time:
45 Burpee Box Jump Overs (24"/20")
On the Minute:
7 Toes to Bar
For Max Load:
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk
"DT"
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 155/105
SUNDAY SURPRISE!!!
[TEAMS OF 2]
AMRAP 20:
3 Double DB Shoulder to Overhead (50's/35's)
6 Power Snatches (75/55)
9 Box Jumps (24"/20")
*Change Partners After Full Rounds
Power Clean
Build to a Heavy Single
"Open Workout 14.4"
AMRAP 14:
60 Calorie Row
50 Toes to Bar
40 Wall Balls (20/14)
30 Cleans (135/95)
20 Ring Muscle-ups
For Time [15 Minute Cap]:
100 Shoulder to Overhead (115/85)
Every Break:
100 Meter Farmers Carry (50's/35's)
Back Squat
Build to a Heavy Set of 3
2 Rounds For Time [20 Minute Cap]:
1,000 Meter Run
50 Thrusters (45/35)
30 Chest to Bar Pull-ups
CrossFit Hero WOD
"Donny"
21-15-9-9-15-21:
Deadlifts (225/155)
Burpees
5 Rounds For Time:
60 Double Unders
15 Overhead Squats (115/85)
3 Rope Climbs
SUNDAY SURPRISE!!!
Team CrossFit Hero WOD "Luce"
[Teams of 2]
3 Rounds For Time [30 Minute Cap]:
1,000 Meter Run
10 Burpee Pull-Ups
100 Air Squats
*Run Together, Split Burpee Pull-ups, Synchro Air Squats
Hang Clean & Jerk
Build to a Heavy Hang Clean & Jerk
"Open Workout 13.4"
AMRAP 7:
3 Clean & Jerks
3 Toes to Bar
6 Clean & Jerks
6 Toes to Bar
9 Clean & Jerks
9 Toes to Bar
...
Add 3 Reps Every Round
Barbell: (135/95)
For Time:
25-20-15-10-5 Dumbbell Bench Press
50-40-30-20-10 Dumbbell Reverse Lunges
100-80-60-40-20 Double Unders
Dumbbells: (50's/35's)
3 Rounds For Time [25 Minute Cap]:
700/600 Meter Row
12 Deadlifts (275/185)
21 Burpee Box Jumps (24"/20")
Rest 3 Minutes Between Rounds
AMRAP 20:
5 Push Press
10 Front Rack Reverse Lunges
15 Pull-ups
Every 4 Minutes [Starting at 0:00]:
15 Hang Power Snatches (75/55)
Overhead Squat
Build to a Heavy Single
For Time [10 Minute Cap]:
20 Power Cleans
20 Bench Press
20 Overhead Squats
Barbell: (155/105)
SUNDAY SURPRISE!!!