Tag Archives: tough

Wednesday the 18th

I.
3 Rounds (NFT)
:40 HS Hold
15 Calorie Row
15 GHRs

II.
2 Rounds
400m Sand Bag Carry (120/80#)

III.
AMRAP (17)
Row 250m
15 Power Snatch 75/55#
2 Legless Rope Climbs/6 L-Pull-ups

IV.
4 Rounds
200m Run
14 Kipping Handstand Push-Ups
Rest :90

V. Please choose ONE of the following based on weaknesses.

A.
5 Rounds
8 Deadlifts 315/225lbs
80′ Handstand Walk
8 Bar Muscle Ups
Rest :90

B.
Wall Sit
10 Rounds
:40 on :20 off

VI.
3 Rounds (NFT)
5 Strict T2B
6 Russian Dips
:40 Plank

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Filed under 3 Rounds, accessory work, amrap, crossfit, crossfit government island, fitness, interval training, metcon, Olympic Weightlifting, strength & conditioning, WOD

Tuesday the 10th

New Six Week Cycle starts TODAY!
-Pre-cycle Test Week-
I.
3 Rounds (NFT)
:30 Dead Hang from pull up bar
7 Dumbbell Front Squats 35/25s#
150m Row
II.
“OLY Total”
Three attempts at a 1RM Snatch
Then
Three attempts at a 1RM Clean and Jerk
*Treat this like an OLY competition. Warm up all you want beforehand in the background and in between but have a judge watch three reps and three reps only. Whatever you hit in practice is irrelevant. Your heaviest weight during the three attempts of each is what counts. Score is Snatch+C&J
III.
4 Rounds
5 Deadlift 185/135#
25 Double Unders
5 Cleans 185/135#
25 Double Unders
5 Jerks 185/135#
25 Double Unders
IV.
5 Rounds
100yd Sprint
Rest 2:00
V.
In a 10 minute window
Complete 3 sets of UB ME Strict Handstand Push-Ups
Score is added total of the three sets
VI.
3 Rounds (NFT)
10 Banded Good Mornings
10 DB Shrugs
5 Inch Worms

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Thursday the 28th

I.
Slow 6 Minute Run
Then
10 Seated Good Mornings
10 BB Overhead Squats
40 Double Unders

II.
Deadlift
5×1 @ 75-80%

III.
Pause Low Hang Snatch Warm Up
(Above knee)
4×3 @ 40-60% 1RM
Drop and Reset

Then

Hang Snatch (below knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+
Heavier than last week.

IV.
4 Rounds
Row 30 Calories
Rest 3:00
Full effort each interval.

V. Please choose ONE of the following based on perceived weaknesses.

A. Conditioning
AMRAP (14)
50′ DB Farmer’s Carry 50/35#
50 Double Unders
10 Dumbbell Push Press

B. Gymnastics Accessory
Plank Holds
:60 x 7
Rest 1-3 minutes between holds.

C. Strength Accessory
Single Leg Squats
4×12 on each Leg
Build weight through all three sets
Rest as needed.

VI.
3 Rounds (NFT)
Couch Stretch
10 Banded Dislocates
10 Step-ups (per leg)

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Wednesday the 20th

I.
3 Rounds (NFT)
10 Wallballs
10 Overhead Med Ball Lunge Steps
35s Hollow Hold

II.
Back Squat
5×5 @80%

III.
Press Grip Bench Press
5×5 Heavier than last time

IV.
6 Rounds
8 Thrusters 105/75#
8 Bar Facing Burpees

V.
Run 1 Mile

VI. Please choose ONE of the following based on weaknesses.

a. Gymnastics
Strict Toes to Bar
8×5
Rest as needed.

b. Strength
Farmer’s Carry
100m x 4
AHAP-UB

VII.
3 Rounds (NFT)
10 Hurdlers
10 DB Rows
5 Broad Jumps

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Friday the 1st

I.
Slow 6 Minute Row
Then
10 Kipping Ring Dips
20 Box Step Ups
:60 Wallsit

II.
Front Rack Hold
3×:60 (Heavy)

III.
7 Rounds
Bike 500m
Rest :60

IV. Please choose TWO of the following based on  weaknesses.

A. Conditioning
AMRAP (12)
Run 200m
24 Wallballs 20/14#
8 Handstand Push-Ups

B. Gymnastics 
EMOM (12)
Strict Muscle Ups
Either 1, 2 or, 3 Reps depending on your current abilities

C. Strength 
Good Mornings
3×20 @95/65#
Rest as needed

V.
3 Rounds (NFT)
45s Plank
8 Broad Jumps
Banded Dislocates

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Filed under 3 Rounds, accessory work, amrap, crossfit, EMOM, interval training, strength & conditioning, WOD