Strength:
Deadlift
3-Rep Max
Metcon:
RED (RX):
9-15-21 for Time:
Deadlifts (225/155 lb.)
Alt. DB Power Snatches (50/35 lb.)
WHITE:
9-15-21 for Time:
Deadlifts (185/125 lb.)
Alt. DB Power Snatches (40/25 lb.)
BLUE:
9-15-21 for Time:
Deadlifts
Alt. DB Power Snatches
Strength:
Back Squats
1-1-1-1-1
Metcon:
EMOM for 10 Minutes:
Odd min.: 8 Burpees
Even min.: 15 KB Swings, 53/35
RED (RX):
3 Rounds Each for Reps:
Max reps Strict Pull-ups
Max reps Shoulder Presses (115/75 lb.)
Max-Calorie Row in 20 sec.
Max L-sit Hold
WHITE:
3 Rounds Each for Reps:
Max reps Strict Pull-ups
Max reps Shoulder Presses (95/65 lb.)
Max-Calorie Row in 20 sec.
Max L-sit Hold
BLUE:
3 Rounds Each for Reps:
Max reps Strict Inverted Bar Rows
Max reps Shoulder Presses
Max-Calorie Row in 20 sec.
Max Knee Tuck Hold
**Start a clock and begin an attempt at each exercise every 3 min.
*CrossFit.com Oct. 31, 2018
SCORING:
You will be logging reps for Pull Ups, Shoulder Presses, Calorie Row and one rep for every second you hold on the L-Sit (total of 12 scores)
RED (RX):
AMRAP in 15 Minutes:
10 Lateral Box Jump Overs (24/20 in.)
20 Plank DB Rows 50/35 lb.)
30 Anchored Sit-ups
***Every 3 min., perform 10 Power Clean and Jerks with the dumbbells.
WHITE:
AMRAP in 15 Minutes:
10 Lateral Box Jump Overs (20/12 in.)
20 Plank DB Rows (40/25 lb.)
30 Anchored Sit-ups
***Every 3 min., perform 10 Power Clean and Jerks with the dumbbells.
BLUE:
AMRAP in 15 Minutes:
10 Lateral Box Step Overs
15 Plank DB Rows
20 Anchored Sit-ups
***Every 3 min., perform 10 Power Clean and Jerks with the dumbbells.
Strength:
4-rep OH Walking Lunge
Metcon:
RED (RX+):
5 Rounds for Time:
4 OH Walking Lunges (165/115 lb.)
6 Thrusters
8 MB Toes-to-Bars (20/14 lb.)
WHITE (RX):
5 rounds for Time:
4 OH Walking Lunges (135/95 lb.)
6 Thrusters
8 MB Toes-to-Bars (16/10 lb.)
BLUE:
5 Rounds for Time:
4 OH Walking Lunges
6 Thrusters
8 Hanging Knee Raises
RED (RX):
AMRAP in 25 Minutes in partners:
6 SDHP (115/75 lb.)
6 Front-Rack Lunges
*Each person alternates and does 1 round each in an “I go, you go” fashion
*After every 8 total rounds, both perform a 400-m Buddy Carry (switch as needed)
WHITE:
AMRAP in 25 Minutes in partners:
6 SDHP (95/65 lb.)
6 Front-Rack Lunges
*Each person alternates and does 1 round each in an “I go, you go” fashion
*After every 8 total rounds, both perform a 400-m Buddy Carry (switch as needed)
BLUE:
AMRAP in 25 Minutes in partners:
6 SDHP
6 Front-Rack Lunges
*Each person alternates and does 1 round each in an “I go, you go” fashion
*After every 8 total rounds, both perform a 200-m Buddy Carry (switch as needed)
RED (RX):
All for Time:
3 Rounds:
10 Power Snatches (155/105 lb.)
10 Unbroken Weighted Pull-ups (45/25 lb.)
2 Rounds:
15 Power Snatches
15 Chest-to-Bar Pull-ups
1 Round:
20 Power Snatches
20 Pull-ups
WHITE:
All for Time:
3 Rounds:
10 Power Snatches (135/95 lb.)
10 Weighted Pull-ups (25/15 lb.)
2 Rounds:
15 Power Snatches
15 Pull-ups
1 Round:
20 Power Snatches
20 Pull-ups
1 Round:
20 Power Snatches
20 Ring Rows
RED (RX):
7 Rounds for Reps:
30 sec. Burpee Broad Jumps
30 sec. Rest
30 sec. Back Squats (115/75 lb.)
30 sec. Rest
WHITE:
7 Rounds for Reps:
30 sec. Burpee Broad Jumps
30 sec. Rest
30 sec. Back Squats (95/65 lb.)
30 sec. Rest
BLUE:
7 Rounds for Reps:
30 sec. Burpee Broad Jumps
30 sec. Rest
30 sec. Back Squats (scale weight as needed)
30 sec. Rest
RED (RX):
As far as possible in 12 minutes:
2 Shuttle Runs (20-30 m)
4 KB Swings (32/24 kg)
Add 2 Shuttles + 2 KB Swings each round
WHITE:
As far as possible in 12 minutes:
2 Shuttle Runs (20-30 m)
4 KB Swings (24/20/16 kg)
Add 2 Shuttles + 2 KB Swings each round
BLUE:
As far as possible in 12 minutes:
2 Shuttle Runs (20-30 m)
4 KB Swings
Add 2 Shuttles + 2 KB Swings each round
STRENGTH:
Squat Clean
2-4-2-4-2-4
METCON:
For Time:
100 Burpees
**CONGRATULATIONS TO THE FEW THAT MADE IT THROUGH ALL 100 DAYS 🙂
Ole Glory CrossFit 