In Pairs Complete the following
In 15 minutes, complete the following:
Run 800 Meters (together)
immediately followed by AMRAP of: (you go I go)
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
Rest exactly 5 minutes, and when the running clock reaches 20:00 . . .
In 15 minutes, complete the following:
Run 800 Meters (together)
immediately followed by as many rounds and reps as possible of: (you go I go)
10 Dumbbell Squat Clean + Thrusters 22.5/15 kg
10 Toes to Bar
3 sets of:
Dumbbell Shoulder Press x 8 reps @ 2111
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Dumbbell Skull Crushers x 10-12 reps @ 2011
Rest 45 seconds
Strict Toes to Bar x 6-8 reps @ 2110
Rest 45 seconds
4 rounds for Time of:
60 Double-Unders
30 Kettlebell Swings 32/24 kg
15 Ring Dips
Gymnastic Day
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (20/15 kg)
30 Pull-Ups
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest 45 seconds after each leg
Strict Handstand Push-Ups x 8-10 reps @ 2011
(if you aren’t capable of this rep scheme yet, break up your reps and try to accumulate 8-10 reps in 60 seconds or less)
Rest 90 seconds (scaled DB Seated Press)
Every 90 seconds, for 15 minutes (10 sets) of:
Hang Clean + Jerk
Start around 65% of your 1-RM Clean and Jerk, and build over the course of the sets, but only add weight if all aspects of your lift felt mechanically sound.
AMRAP 16min
16 Dumbbell Box Step-Overs 22.5/15 kg to 20′′ box
16 Dumbbell Push Presses 22.5/15 kg
16 Alternating Pistols
Every 6 minutes, for 30 minutes (5 sets) for times:
500 Meter Row
15 Deadlifts 100/70 kg
50 Double-Unders
Note times for each set, then total them, aiming for the lowest possible working time across the five sets
“Yvonne”
For Time (with a Partner)
76 Air Squats
76 Dumbbell Push Presses 22.5/15 kg
76 Ab Mat Sit-Ups
76 Wall Ball Shots 9/6 kg
76 Burpees
76 Med Ball Twists 9/6 kg
76 Push-Ups
76 Kettlebell Swings 24/16 kg
76 Dumbbell Thrusters 22.5/16 kg
400 meter Run with Partne
*Dedicated to Yvonne Zavala (41), a member of 411 CrossFit @411crossfit (Devine, TX) who was struck by a truck and killed while assisting a fallen motorcyclist on the highway. The workout’s rep scheme is based on Yvonne’s birthdate, February 9, 1976.*
Every 2 mins, for 12 mins (6 sets):
Deadlift x 3 reps @ 85% of 1-RM
5 rounds for time of:
24 Kettlebell Swings 32/24 kg
12 Alternating Reverse Lunges with Kettlebell Goblet Hold 32/24 kg
12 Box Jumps 24′′/20′′
Week 2
Every 90 secs, for 4:30 (3 sets):
Push Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
Followed by…
Every 2 mins, for 12 mins (6 sets):
Split Jerk with 2-second Pause in Dip & 2-second Pause in Receiving
Sets 1-3 = 2 reps @ 80% of 1-RM Split Jerk
Sets 4-6 = 1 rep @ 85% of 1-RM Split Jerk
AMRAP 9min
6 Strict Handstand Push-Ups
9 Shoulder to Overhead 60/42.5 kg
12 Toes to Bar
