Remember Running
In teams of two:
Run 500m together
Then
12 rounds of:
Switching partners every Movement
4 BM
8 DL at 225/155
32 WB
Finish with another 500m run together
Easter calorie deficit
A: 20 min EMOM
1. 2 rope climbs (touch and go)
2. 17/14 cal row
Rest 5 mins
B: 20 min EMOM
1. 17 KBS at 24/16kgs
2. 40 feet of HW
Triple Test
A: Push Press - Test
Find 3 rep Max
B: Jerks from block
Find 1 Rep Max
C:Test "Annie"
50-40-30-20-10 of
DU and sit-ups
Crossovers?
On the 10 minutes x 3
20 crossovers
40 GHD sit-ups
60/50 cal row
20 4" deficit HSPU
Score is total rest!
How hard can a push up get?
Part A:
2:30 mins on 1:30 minute off
x 3
10 Cleans at 185/125lbs
AMRAP C2B Cindy
Rest 4 minutes
Part B:
2:30 mins on 1:30 minute off
x 3
10 Jerks at 185/125lbs
AMRAP C2B Cindy
Cindy = 5 pull ups,10 push ups, 15 squats
AGOQ 2023 #3
For time:
50 shuttle runs
7 rope climbs
25 bench presses
7 rope climbs
50 shuttle runs
♀ 125-lb bench presses ♂ 185-lb bench presses
Let's Tango
In teams of 2 switching every round
10 rounds of
7 Thrusters 135/95
7 Burpees over the bar
7 ring dips
Rest 4 mins
10 rounds of
12 power cleans
12 T2BS
Comp Style Fridays
For time:
3 Rounds of:
12 DB snatch 70/50
10 BBJO overs 24/20
Immediately into:
3 Rounds of:
20 T2Bs
10 Steps overs holding DB
Finish with with
5 rope climbs
Let's build that capacity
A: 40 min EMOM
1. 16/14 cal row
2. 5 sandbags over the shoulder (150/100)
3. 50 DU
4. 15 V-ups
Testing soon
A: Push Press - week #5
7x4 at 70% of 1 RM clean and Jerk
B: Jerks from block
Every 90 sec x 8
1 rep at 85%
C:10-1 of Devils Press 35/25
with
4 gym shuttle sprints after each set
CrossFit Buffet
5 min on 2:30 min off x 4
AMRAP
21 BJO at 24"/20"
15 C2B
9 Full cleans at 155/105
6 strict HSPU
One more interval
2 min on 1 min off x 4
30/24 Cal Row
AMRAP DB Push press at 50/35
Rest 4 mins
2 mins on 1 min off x 3
24 WB
12 Burpees
AMRAP DB Front rack Lunges 50/35
Are these getting longer?
40 min EMOM
1. 12/10 cal ski or 15/12 bike
2. 15 v-ups
3. 16/14 cal row
4. 40 Feet of HW
New standard?
4 RFT of
10 Wall facing HSPU
2 rope climbs
4 squat cleans at 225lbs/155lbs (70-80%)
Test Grace
A: Push Press - week #4
6x5 at 65% of 1 RM clean and Jerk
B: Jerks from block or rack if possible
Every 60 sec x 10
1 rep at 80%
C: Test Grace - 30 C&J for time at 135/95
I see what you did there
Round 1
50 GHD sit-ups
25 Deadlifts at 225/155
15 RMU
Rest 4 mins
Round 2
40 GHD sit-ups
20 Deadlifts at 225/155
10 RMU
Rest 4 mins
30 GHD sit-ups
15 Deadlifts at 225/155
5 RMU
I got this
2 min on 1 min off - X 3 rounds -
16 DB Snatch alternating hands 70/50
10 Burpees BBJ 24/20"
AMRAP WBs
Rest 4 mins
2 min on 1 min off - X 3 rounds -
30/24 Cal Row
AMRAP Single arm OH DB lunge