Category: Standard RX

Deadlift 3-3-3 & Barraza

Deadlift 3-3-3

Deadlift 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

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Barraza

Complete as many rounds as possible in 18 mins of:
Run 200m
9 Deadlifts (275#/185#)
6 Burpee Bar Muscle Ups

* Scale Burpee BMU to 6 Burpee PU or 6 Burpee Jumping Pull-up.

U.S. Army SSG Ricardo Barraza, 24, of Shafter, CA, assigned to the 2nd BN, 75th Ranger Regiment, based in Ft Lewis, WA, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. ~ www.crossfit.com

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Photo by @robcwilson

Results

Results cont

Front Squat: 1RM & 3 RFT: Run, Kettlebell Swings and Overhead Walking Lunges

Front Squat: 1RM

Record your best Front Squat 1 Rep Max lift.

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3 RFT: Run, Kettlebell Swings and Overhead Walking Lunges

3 rounds for time of:
Run 400m
25 Kettlebell Swings (70#/53#)
20 Overhead Walking Lunges with Plate (45#/25#)

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Bench Press 5-5-3-3 & FT: Rows; 5x Power Cleans and Ring Dips

Bench Press 5-5-3-3

Bench Press 5-5-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

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FT: Rows; 5x Power Cleans and Ring Dips

For time:
Row 1000m
— then —
5 rounds of:
10 Power Cleans (135#/95#)
10 Ring Dips

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Team WOD: AMRAP 25 mins: Double Unders, Pull-ups, Push-ups and Sprints

Team WOD: AMRAP 25 mins: Double Unders, Pull-ups, Push-ups and Sprints

As a team of 2 complete as many rounds as possible of:
25 Double Unders
5 Pull-ups
10 Push-ups
100m Sprint

* For the AMRAP, switch after each FULL round is completed. One partner works while the other rests for that round.
Post total rounds.

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Photo by @robcwilson

Results

Alt EMOM 10 mins: Deadlifts and AbMat Sit-ups & Christine

Alt EMOM 10 mins: Deadlifts and AbMat Sit-ups

Every 1 min for 10 mins, alternating between:
5 Deadlifts, pick load
20 AbMat Sit-ups
* Touch and go DL sets of 5

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“Christine”

3 rounds for time of:
Row 500m
12 Deadlifts (1x bodyweight)
21 Box Jumps (20″ for both M/F)

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Photo by @robcwilson

Results

Results cont

Back Squat: 1RM & AMRAP 12 mins: Double Unders, Wall Balls and Rope Climbs

Back Squat: 1RM

Record your best Back Squat 1 Rep Max lift.

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AMRAP 12 mins: Double Unders, Wall Balls and Rope Climbs

Complete as many rounds as possible in 12 mins of:
30 Double Unders
15 Wall Balls (20#/14#)
1 Rope Climb, 15 ft
* Scale 1 RC to 2 Supine Climbs (Start and finish on floor)

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Thruster: 4 RM & Hope

Thruster: 4 RM

Record your best Thruster 4 Rep Max lift.

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Hope

3 rounds, 1 min per station, of:
Burpee
Power Snatch (75#/55#)
Box Jump (24″/20″)
Thruster (75#/55#)
Chest-to-bar Pull-up
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

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Push Jerk 3-3-3 & 4 RFT: Run, Deadlifts, Hang Power Cleans and Push Jerks

Push Jerk 3-3-3

Push Jerk 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

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4 RFT: Run, Deadlifts, Hang Power Cleans and Push Jerks

4 rounds for time of:
Run 200m
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)
* Run plus a Round of the Hero WOD “DT”

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