Option 1: CrossFit.com
Three rounds for time of:
Run 800 meters
Rest 2 minutes
Option 2: Outlaw
BB Gymnastics
1) 7X1 1 Power Snatch + 1 Heaving Snatch Balance + 1 OHS – heaviest possible, rest 60 sec (exactly).
Notes: This should be performed as a complex. Do not drop the bar between movements.
2) 7X1 3 Hang Power Cleans + 1 Push Jerk – heaviest possible, rest 60 sec (exactly).
Notes: Hang should be just above the knees. These should be UB reps, if you cannot perform them UB then lower the load.
Conditioning
9 Muscle-Ups
Row 500m
40 Slapping Pushups
30 KB OH Walking Lunges 24/16kg
20 Ground to shoulder 120/80#
30 Slapping Pushups
20 KB OH Walking Lunges 24/16kg
10 Ground to Shoulder
Row 500m
9 Muscle-Ups
Notes: KB Lunges should be performed with TWO KBs held overhead. Each step counts as 1 rep.
Midline
1a) 3X15 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 3XMax temps L-Sit Hold – rest 60 sec.
Buy in= 40 burpees
then
21-15-9
Deadlift 225/155
Push ups
KB swings 28/24
Toes to bar