15.1.....redo
9 min AMRAP
15 T2B
10 Deadlifts 115/75
5 Snatch 115/75
Kutschbach
7 rounds for time of:
11 back squats, 185-lb./125-lb.*
10 jerks, 135-lb./95-lb.*
5 rounds for time of:
15-ft. rope climb, 1 ascent
12 toes-to-bars
15-ft. rope climb, 1 ascent
50-lb./35-lb.* KB squat cleans, 12 reps
Back squat 1-1-1-1-1-1-1 reps
5 rounds of:
Row 750 meters
Rest 3 minutes
For time:
Run 1 mile
100 Sit-ups
100 Back extensions
Run 1 mile
Mix and match back extensions and sit-ups as needed.
Complete as many reps as possible in 10 minutes of:
5 thrusters
5 chest-to-bar pull-ups
10 thrusters
10 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
20 thrusters
20 chest-to-bar pull-ups
Etc., Continue adding 5 reps to each movement
Beginner
21-15-9 reps for time of:
Hand-release push-ups
185-lb./125-lb.* deadlifts
Complete as many reps as possible in 20 minutes of:
135-lb./95-lb.* clean and jerks, 15 reps
Rest 1 minute
155-lb./105-lb.* clean and jerks, 15 reps
Rest 1 minute
185-lb./125-lb.* clean and jerks, 15 reps
Rest 1 minute
225-lb./145-lb.* clean and jerks, 15 reps
Rest 1 minute
245-lb./155-lb.* clean and jerks, 15 reps
Rest 1 minute
265-lb./165-lb.* clean and jerks, 15 reps
For time:
100 double-unders
50-calorie row
25 step-ups with 50-lb./35-lb. KB to 24-in./20-in. box
"The other total"
1 rep clean
1 rep OH squat
1 rep bench press
Total your best lifts from each movement
Complete as many rounds as possible in 15 minutes of:
155-lb./105-lb.* squat cleans, 5 reps
5 burpees, jumping over the barbell
150903
Gwen
Clean and jerk 15-12-9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
Endurance test
Run as far as possible in 15:00
rest 5:00
Row as far as possible in 15:00
150831
21-15-9 reps for time of:
Body-weight bench presses
Bar muscle-ups
Beginner
21-15-9 reps for time of:
½ Body-weight bench presses
Jumping chest to bar pull-ups
Jumping parallel bar dips
Intermediate
21-15-9 reps for time of:
¾ Body-weight bench presses
Chest to bar pull-ups
Parallel bar dips
For time:
100 wall-ball shots, 20-lb./14-lb. ball
10:00 cap
Rest 10:00
Then:
45-30-15 reps (or seconds) for time of:
V-ups
Good Mornings
L-sit hold (seconds)
Plank hold (seconds)
Tri-Lakes CrossFit will be closed. Enjoy your weekend.
TLC will be closed on Monday, September 7
"DT meets Tommy V"
thrusters
rope climbs
deadlifts
hang power cleans
shoulder to overhead
TLC will be closed on Monday, September 7
150827
4 rounds for time of:
15 box jumps, 36-inch/30-inch* box
Run 400 meters
150824
5 rounds for time of:
15 chest-to-bar pull-ups
Run 400 meters