AMRAP in 20 minutes of:
With a Med-ball 20/14lb in your hand (except when doing burpees) you will do the wall balls and the lunges. If you put the Med ball down or you drop it you must do 5 burpees as a penalty. You may only put the Med ball down when you are going to start the burpees for that round. Have fun!!
5 Wall Balls
5 Walking lunges
10 Wall Balls
10 Walking Lunges
15 Wall Balls
15 Walking lunges
20 Wall balls …..etc.
Post total reps to the Zen.
Split Jerk 5×3 @ 80% of 1 rep max
Even: Push Press x3 reps (Start at your 1 rep max Shoulder press weight and work up from there)
Odd: L-Pull Ups 3-5 (or more) reps , If you cannot do an L-Pull up do strict pull ups or ring rows.
Post loads to the Zen.
AMRAP in 20 minutes
2 Muscle Ups
4 Power Snatches 115/80lb
8 One Legged Squats alternating
Post rounds and fractions of rounds to the Zen.
20 minutes of:
Even: Front Squat 3 reps @70-75% of 1 rep max
Then run 200m.
Every EVEN minute you will do 3 front squats followed by a 200m run….then rest.
If you are unable to run the 200m in the time allotted before the next even minute begins, shorten the distance of the run. Maybe to end of parking lot and back, or any distance that allows you enough rest before the next even minute begins.
3 rounds of:
Push ups x10 OR Ring Push ups x8-10
Mountain Climbers on rings if you are able or on floor x10
L-sit on rings or on parallettes 10-30 seconds
EMOM For 15 minutes
First 5 minutes Squat Clean 3 reps each minute
Second 5 minutes Squat Clean 2 reps each minute
Third 5 minutes Squat Clean 1 rep each minute
Add weight as much as possible…..
Back Squat 4×2 @ 87% of 1 rep max. (4 rounds of 2 reps)
3 rounds of 10-15 reps of each
GHD sit ups
Strict toes to rings (on the rings) Or knee raises
Good mornings with empty barbell or light weight
Complete all of these different types of burpees for time:
10 CrossFit Carol Stream Man Makers 35/25lb dumbbells*
20 Burpee Pull ups
30 Burpee Box Jumps 24/20″
*CrossFit Carol Stream Man Maker: Starting with a pair of dumbbells in your hands you will drop down and perform a burpee, then pull the weight into a squat clean and follow through with a thruster. Every rep begins in the standing position with weight in your hands.
Post times to the Zen!
5 rounds for time of:
9 Dumbbell thrusters right arm 45/30lb
30 Sit ups
9 Dumbbell thrusters left arm 45/30lb
30 Double unders
Post times to the Zen.
I want to say what an awesome job to see the morning crew suffer through the heat, and then the evening crew plow through a thunderstorm and a downpour. Very motivating to see all of this….
AMRAP in 15 minutes of:
3 Wall Climbs
6 Up downs
9 Toes to bar
Post rounds to the Zen.