Tag Archives: tough

Friday the 11th

I.
3 Rounds (NFT)
7 BB OHS
7 Box Jumps
10 Cal Bike
II.
Snatch Pyramid
10 Snatch 155/115#
8 Snatch 175/125
6 Snatch 195/135
4 Snatch 215/145
2 Snatch 235/155
11 Minute Cap
III.
16.3
AMRAP (7)
10 Power Snatch 75/55#
3 Bar Muscle Ups
IV.
80 Bar Facing Burpees
V.
3 Rounds (NFT)
ME Overhead Sandbag Hold (80/50#)
10 Band Dislocates
10 GHRs

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Filed under 3 Rounds, accessory work, amrap, assessment week, crossfit, fitness, Olympic Weightlifting, strength & conditioning, Test Day, WOD

Friday the 28th

I. 3 Rounds (NFT)
100m Row
10 Banded Good Mornings
5 Box Jumps 24/20″
 
II.
Sumo Deadlift
10×3 @ 70% of 3RM
 
III.
“Eva”
5 Rounds
Run 800m
30 KB Swings 70/53#
30 Pull Ups
 
IV.
4 Rounds
5 Power Cleans 185/145/105#
5 Bar Facing Burpees
4 Power Cleans
4 Bar Facing Burpees
3 Power Cleans
3 Bar Facing Burpees
2 Power Cleans
2 Bar Facing Burpees
1 Power Clean
1 Bar Facing Burpee
Rest :90
 
V. 3 Rounds (NFT)
10 Dumbbell OHS (5 each)
50s Hollow Hold
10 Scorpions

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Filed under 3 Rounds, accessory work, benchmark, crossfit, crossfit government island, endurance, fitness, interval training, Power Lifting, strength & conditioning, WOD

Tuesday the 18th

I.
3 Rounds (NFT)
100m Jog
5 Strict Pull Ups
10 GHD Sit-ups

II.
Strict Press
10×2 (AHAP)

III.
AMRAP (20)
Run 200m
1 Legless Rope Climb

IV.
3 x AMRAP (3) – Rest :60 in between each AMRAP
7 Chest to Bar
50′ Walking Lunge
(25′ out 25′ back)

V.
3 Rounds (NFT)
5 Snatch Balance (95+/65+)
7 Strict T2B
30s Side Plank (Each side)

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Filed under 3 Rounds, amrap, crossfit, endurance, fitness, strength & conditioning, WOD

Friday the 14th

I. 3 Rounds (NFT)
8 Broad Jumps
10 Hurdlers
6 Strict Narrow Grip Chin-ups

II.
Sumo Deadlift
10×3 @ 65% of 3RM
Speed Work
No Bounce

III.
“Pennies 2.0”
12 Muscle Ups
12 Hang Squat Cleans 225/155#
Run 800m
12 Muscle Ups
12 Hang Squat Cleans
Run 800m
12 Muscle Ups
12 Hang Squat Cleans

IV.
AMRAP (12)
50 Double Unders
15 Toes to Bar
30 Double Unders
10 Toes to Bar
Rest :60

V.
4 Rounds (NFT)
ME Waiters Walk (Medium)-Switch Hands Each Round
10 CrossOvers
5 Floor BB Hip Extensions

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Filed under 3 Rounds, accessory work, amrap, benchmark, chipper, crossfit, Olympic Weightlifting, Power Lifting, strength & conditioning, WOD

Tuesday the 11th

I.
3 Rounds (NFT)
30s Squat Hold
15 GHD Sit-ups w/Med Ball target
8 Wide Push-ups

II.
Bench Press
5×4 @ 80%+

III.
AMRAP (8)
5 Ring Dips
5 Thrusters (115/95)

IV.
4 Rounds
5/3 L-Pull-ups
60/45 Double Unders
Rest :60

V.
5 UB High Hang Muscle Clean
35s Front Rack Hold 125%+
25s Paralette or Box L-Sit

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Filed under 3 Rounds, accessory work, amrap, crossfit, Power Lifting, strength & conditioning, WOD