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Every 3 mins for 15 mins do:
3 Bench Press, pick load
Handstand Walk, 25 ft
10 RFT: Rows and Bench Press10 rounds for time of:
Row 300m
6 Bench Press (205#/125#)
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 2-2-2-2-2, using heaviest weight per set
* Complex of 1 Hang Clean + 2 Front Squat. Use mats.
3 RFT: Run, Row Calories and Dumbbell Front Squats3 rounds for time of:
Run 400m
30 Row Calories
20 Dumbbell Front Squats, pick load
* DB FS must front rack with grip around handles.
Power Snatch 2-2-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Double Unders, Power Snatches and Bar Muscle-ups4 rounds for time of:
40 Double Unders
9 Power Snatches (115#/75#)
6 Bar Muscle-ups
Photo by @robcwilson
Results
Results cont
Back Squat: 3-3-3Back Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
Run 200m
20 Hand Release Push-ups
20 Wall Balls (20#/14#)
Deadlift 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: AbMat Sit-ups and DeadliftsFor time:
50 AbMat Sit-ups
10 Deadlifts (275#/185#)
40 AbMat Sit-ups
8 Deadlifts
30 AbMat Sit-ups
6 Deadlifts
20 AbMat Sit-ups
4 Deadlifts
10 AbMat Sit-ups
2 Deadlifts
Jerk 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Push or Split
TKComplete as many rounds as possible in 20 mins of:
8 Strict Pull-ups
8 Box Jumps (36″/30″)
12 Kettlebell Swings (70#/53#)
U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George. ~ www.crossfit.com
1 Power Clean, pick load
Every 1 min for 8 mins.
Pt. 1: AMRAP 10 mins: Power Cleans and Toes-to-barsComplete as many rounds as possible in 10 mins of:
5 Power Cleans (205#/135#)
10 Toes-to-bars
* Rest 3 min. then complete Pt. 2
5 rounds for time of:
35 Double Unders
Run 200m
Front Racked Alternating Reverse Lunge 8-8-8Front Racked Alternating Reverse Lunge 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
* 8 total (4 each leg). Clean from floor.
Every 1 min for 18 mins, alternating between:
Row 150m/125m (M/F)
10 Burpees
15 Wall Balls (20#/14#)
