a. Bulgarian Split Squat 3×5 b. Weighted Dips 3×3 Then….. Rogue Pump-N-Row Challenge 2000m Row or Ski Max Reps Bench Press 100%BW/75%BW (can sub floor press) Or……….. 4 Rounds 500m Row or Ski Max Reps Bench Press or Floor PressRead More
“Lumberjack 20” 20 Deadlifts (275/185 lb) 400 meter Run 20 Kettlebell Swings (2/1.5 pood) 400 meter Run 20 Overhead Squats (115/75 lb) 400 meter Run 20 Burpees 400 meter Run 20 Chest-to-Bar Pull-Ups 400 meter Run 20 Box Jumps (24/20 in) 400 meter Run 20 Dumbbell Squat Cleans (50/35 lb) 400 meter RunRead More
AMRAP 18 Minutes (in any order within each round) 100m Sled Push 200m Farmer Carry 800m Run Then….. AMRAP 18 Minutes 15 Strict Pullups 30 V Ups 60 Lunges 80 Double UndersRead More
EMOM 7 Minutes 3 Thrusters (increase weight every round) Then……. Hope3 rounds of: BurpeesPower snatchesBox jumpsThrustersChest-to-bar pull-ups ♀ 55 lb., 20-in. box♂ 75 lb., 24-in. box Hope has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. Each round takes five minutes, and a...Read More
15 Min to establish 21.4 Deadlift + Clean + Hang Clean + Jerk Then… CrossFit Open 18.1 20 Min AMRAP 8 T2B 10 Db hang clean and jerk, 50/35 14/12 Cal RowRead More
15 min to build to heavy Snatch Then… 20 MIN to Get AFAP 25/20 Cal Bike or Ski 20 Target Burpees 15 Power Snatches, 95/63 25/20 Cal bike or Ski 20 Target Burpees 15 Power Snatches, 115/73 25/20 Cal Bike or Ski 20 Target Burpees 15 Power Snatches, 135/83 25/20 Cal Bike or Ski 20...Read More
