160 DU

800m row

1 mile run

800m row

160 DU

A: Clean and Jerk complex on the 2:20:

1 hang clean + 1 low hang clean (below the knee) + 1 full clean 1 jerk at x 4 sets at 60%, 65%, and 70%

B: Push press triples - 10 sets in the range of 60%-70% of your 1RM clean and jerk

500m run, 25 BJ overs at 24"/20",

15 DB hang squat clean 50 ,

10 BM

X 2 rounds

then rest 4 minutes and repeat for a single round 3 rounds total

5 rounds of 90 seconds on 1 min Off -

10 power cleans 135/95,

14 T2Bs,

AMRAP WBS

3 minute set rest - 5 rounds of

90 seconds on 1 min Off 20 WB, 

10 bar hop burpees, 

AMRAP deadlifts 135/95

Come cheer people all weekend as we host the final year of the #BeLikeBruce Fitness Festival

Friday from 6pm-8pm at CrossFit 306

Saturday - 9am -Noon at Riversdale Pool

Sunday - 8am-3pm at 306

Note last class is at noon today so we can set-up for the BLB.

800m run

70 GHD sit-ups

600m row

50 WBs

40 Burpees

30 HSPU

20 BM

1 min plank

20 knee tucks

20 V-ups

Rest 1 minnutes

x3

Part B:

6 RFT of:

3 Wall Walks

6 Front rack lunges 111/85

6 Thrusters at 115/85

36 DU

A: Back squats:

6x3 at 80%

B:Test your 3RM

Front squats

C:21-15-9

Cal Row with

Burpees over the rower

and C2Bs  

6 min on

3 min off

x3

AMRAP and pick up where you left off

6 BBJO 28"/24"

9 Power snatch 115/85lbs

12 T2Bs

8 rounds of:

200m run

12 DB Push Press 50/35

4 RMU

Rest exactly 90 sec after each round

A: 1 min plank

30 sec hollow body flutter kicks

30 weighted russian twist

Rest 2 minutes Repeat

10 rounds for time of:

40 DU 

5 Power snatch 115/85 

5 OHS at 115/85

Switching as needed on the clean and jerks but always running together complete as many rounds as possible in 25 mins of the following:

400m run 10 Clean and jerks at 185/125 (65%-70% loading)

3RFT

500m run

80 feet of sand bag carry 150/100

20 Strict HSPU

2 legless rope climbs

A: Push press

1x10 at 60%

1x8 at 65%

1x6 at 70%

\1x4 at 75% 2x AMRAP at 80%

B:10-1 of

Hang squat cleans 135lbs/95lbs

Bar Hop Burpees

Deadlifts

A:Back squats: 1x10 at 50% 1x8 at 60% 3x5 at 70% 2x4 at 75%

B: Front Squat 5x 4 at 20% less than your last set of back squat

C: Hero WOD "Tyler"

5 RFT of 7 RMU and 

21 SDHP at 95/65

For time:

With a 20/14 vest

2 Rounds of:

200m run 10 Shoulder to overhead at 135/95 30 squats 10 push ups

Rest 4 minutes

Repeat the above

A:2:00 minutes on 90 sec off x 4

15 T2Bs 15 DB thrusters 50/35

AMRAP cal row

Rest 3 minutes

B:2:00 minutes on 90 sec off x 4

50 DU 15 C2Bs

AMRAP DB front rack lunges 50/35

Score is total reps. Score A and B separately.

A:  

1 min plank

30 sec hollow body flutter kicks

30 weighted russian twist Rest 2 minutes x repeat
B:

5 rounds for time:

75 double-unders
15 toes-to-bars
10 front squats  185/135

“Boom goes the grip” 

Start with a 800m run together,

then switching every round 12 rounds

1 Round of barbell complex + 12 T2Bs

*Complex = 6 deadlifts, 8 front rack lunge, 10 thrusters at 115/85

Finish with a 400m sprint together!

500m run

Right into

3x

10 sandbag cleans 150#100#

5 MU

Finish with: 500m run

3x

40 feet of HW

12 Sandbags squats