Beau’s always improving Range of Motion!
Red
For time:
2,000 meter row
30 Burpee Pull-ups
200 Double Unders (300 singles)
30 Burpee Pull-ups
White
For time:
1,500 meter row
25 Burpee Pull-ups
100 Double Unders
25 Burpee Pull-ups
Blue
For time:
1,000 meter row
20 Burpee Pull-ups
300 Singles Unders
20 Burpee Pull-ups
Red
AMRAP in 25 minutes:
10 Push-Ups
15 ABMAT Sit-Ups
20 Air Squats
200m Run
White
AMRAP in 20 minutes:
8 Push-Ups
12 Sit-Ups
18 Air Squats
200m Run
Blue
AMRAP in 15 minutes:
5 Push-Ups
10Sit-Ups
15 Air Squats
200m Run
Weightlifting
Back Squat (3-3-3-3-3)
Work up to a heavy Single ~90%, then hit 5×3 @ 80% of that weight.
Red
9-6-3:
Power Clean 185/115lbs
Muscle Ups
White
9-6-3:
Power Clean 155/105lbs
Muscle Ups
Blue
9-6-3:
Power Clean 115/85lbs
Burpee Pull-Ups
Weightlifting
Power Snatch (1-1-1-1)
Snatch Pull (1-1-1-1)
Snatch Grip Deadlift (1-1-1-1)
Red
6 Rounds:
15/12 Calorie Row
9 Front Squats 135/95lbs
30 Double Unders
White
5 Rounds:
15/12 Calorie Row
9 Front Squats 115/75lbs
20 Double Unders
Blue
4 Rounds:
15/12 Calorie Row
9 Front Squats 95/65lbs
90 Single Unders
Weightlifting
Push Press (4×4)
@80-85%
Red
15-12-9-6-3:
Burpee to 6″ Target
Kettlebell Swing 70/53lbs
Chest to Bar Pull Ups
White
15-12-9-6-3:
Burpee to 6″ Target
Kettlebell Swing 53/35lbs
Pull Ups
Blue
15-12-9-6-3:
Burpee to 6″ Target
Kettlebell Swing 35/26lbs
Strict Banded Pull Ups or Ring Rows
Nick and Nat hanging out with Cassidy Lance and Alexis Johnson at PBB!
Weightlifting
Clean and Jerk 10×1 @ 80-90%
Metcon
Red
AMRAP 14:00:
5 Push Jerks 155/105lbs
10 Calorie Row
20 Wall Balls 20/14
White
AMRAP 14:00:
5 Push Jerks 115/85lbs
8 Calorie Row
15 Wall Balls 16/12
Blue
AMRAP 14:00:
4 Push Jerks 95/65lbs
8 Calorie Row
12 Wall Balls 20/14
The push jerks in this metcon should stay UB for essentially the whole time. The wall balls should never be more than 3 sets.
Sweet Cheeks!
Weightlifting
Power Clean
Find a 1RM Power Clean.
Red
EMOM until Failure:
8 Chest to Deck Push Ups
4 Hang Power Cleans 155/105
White
EMOM until Failure:
8 Chest to Deck Push Ups
4 Hang Power Cleans 115/85
Blue
EMOM until Failure:
8 Push Ups elevated plane
4 Hang Power Cleans 95/65
Weightlifting
Back Squat (3RM)
RED
AMRAP 6:00:
10 Lateral Box Jump Overs 24/20″
5 Front Squats (from the floor)
185/115lbs
WHITE
AMRAP 6:00:
10 Lateral Box Jump Overs 20/18″
5 Front Squats (from the floor)
135/95lbs
BLUE
AMRAP 6:00:
10 Lateral Box Jump Over Parallette
5 Front Squats (from the floor)
95/65lbs
TENT PARTY DURING OUR PBB16 Rain Delay!
Weightlifting
Clean and Jerk (1)
Red
For Time:
Row 2000m
100 Double Unders
40 CTB Pull Ups
White
For Time:
Row 1500m
70 Double Unders
30 CTB Pull Ups
Blue
For Time:
Row 1000m
200 Single Unders
30 Banded Strict Pull Ups
MOMMA ANGIE TAKING CARE OF THE KREW!!
Weightlifting
Power Snatch (1RM)
Red
10-1
Kettlebell Swings 70/53lbs
Strict Handstand Push Ups
White
9-1
Kettlebell Swings 53/35lbs
Handstand Push Ups on box
Blue
8-1
Kettlebell Swings 35/26lbs
Push Ups
Ole Glory CrossFit 