Category Archives: complex

Wednesday the 14th

I.
3 Rounds (NFT)
8 Mountain Climbers
150m jog
8 Narrow Grip Strict Chin-ups

II.
Find 1RM Clean Complex
Clean + Front Squat + Jerk

III.
1k Sandbag Carry (80/50#)

IV.
AMCAP (5)
ME Calories on Bike/Rower
Rest 2:00
AMRAP (4)
ME Ring Dips

V.
3 Rounds (NFT)
35s HS Hold
8 DB Bench Press
8 Crossovers

Leave a comment

Filed under 3 Rounds, accessory work, amrap, complex, crossfit, fitness, strength & conditioning, WOD

Wednesday the 30th

misfitathletics_wza-5468

I.
3 Rounds
14 GHD Sit-ups
Bike 300m
14 Alt Jumping Lunges

II.
1RM Snatch Complex*
*Without dropping the bar perform 1 Squat Snatch, 1 Overhead Squat, 1 Hang Squat Snatch, 1 Overhead Squat

III.
75 Wallballs 20/14#
50 Box Jump Overs 24/20″
Run 800m

IV.
AMRAP (2) x 3*
Max Rep Strict HSPU
*Rest 2:00 in between AMRAPs

Leave a comment

Filed under amrap, complex, crossfit, crossfit government island, Olympic Weightlifting, strength & conditioning, Test Day, WOD

Monday the 28th

kyle-smith-295-lb-bear-complex-aug2014

I.
3 Rounds
14 Dislocates
07 Box Jumps
14 BB OH Walking Lunge Steps

II.
1RM Complex*
*Without dropping the bar perform 1 Power Clean, 1 Push Jerk, 1 Front Squat, 1 Hang Squat Clean, 1 Split Jerk

III.
21-15-9
Hang Power Clean 135/95#
Bar Facing Burpee
Chest to Bar Pull-Ups

IV.
3 Rounds
40 Calorie Row
Rest 2:00
Score is total time rowed

Leave a comment

Filed under complex, crossfit, crossfit government island, strength & conditioning, Test Day, WOD