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5 Rounds for time

 

15-KB Swings 53/35

10- Ring Dips

15- Ab Mats

10- Goblet Squats 53/35

20- Double Unders

Rest 1 minute after each round

Score is total time with rest included

 

Core cashout

Tabata Hollow rocks

10 sets

:20 seconds on, :10 seconds rest

Cascade Crossfit

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12 Min EMOM:

Min 1- 1 Power Snatch with pause at mid thigh + 1 Power snatch (drop between reps)

Min 2- 30 Second D-ball march (AHAP)

Min 3- 8 Pike push-ups on box

 

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8 minute AMRAP ascending ladder

2- Toes to Bar

2- Overhead Squat 75/55

4- Toes to Bar

4- Overhead Squat

6- Toes to Bar

6- Overhead Squat

8- Toes to Bar

8- Overhead Squat

and so on….

Cascade Crossfit

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10-15 Min Strength/Accessory

3 Rounds:

6 Touch and go Deads @70% of 1RM (focus on explosive lockout)

6 Bulgarian split squats + RDL per leg s(Men: 15-35# DB per hand) (Women: 5-25# DB per hand)

 

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4 sets for Max Cals (16 Minutes)

3 minutes to complete

10- Thrusters (L1=75/55, L2=95/65, L3=115/75)

10- Bar facing burpees

Max Calorie Row (Even sets)

Max Cal Bike (Odd sets)

REST 1 MIN

 

Workout starts with the 10 thrusters, then 10- Burpees, and with the remainder of the 3 minutes complete max cal Row/Bike. Alternate bike and row each set to complete 2 sets with each. 1 minute rest after each set. Score is total cals combined but record cals for row and for bike.

(John Doe – 100 R/ 108 B=208)

Cascade Crossfit

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25 minute AMRAP- Teams of 2

1 person does a full round while the other rests, then switch. Continue this process for the 25 minutes

7- Hang Squat Clean 135/95

10- Alt. DB Snatches 50/35 Adv 70/55

20/16 Cal Bike/ Row or 200m Run

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Strength/Accessory-

Pick one set of dumbbells and complete the following 3 times: (does not need to be unbroken)

6 Dumbbell curls (can be done 1 arm at a time or 2 arms at a time)

8 Dumbbell Strict press

10 Incline DB bench press

12 Bent over DB row

 

18 Minute EMOM

Min 1- 12-Burpees (ADV =15)

Min 2- 5-Deadlift (225/155) + 8 Pull Ups

Min 3- 12- X2 DB or KB Front Rack Lunge 50/35 (6 per leg)

Cascade Crossfit