Hands should be at shoulder width or slightly outside.
Use approximately 80% of your most recent 3 rep max for 6×3.
60 seconds rest between sets.
Complete, for time:
Buy-In: 30 Calorie Assault Bike
5 Rounds for Time:
10 Single-Arm KB/DB Push Press
50 ft. Farmer’s Walk
Buy-Out: 30 Calorie Assault Bike
*Push Press MUST be broken up into 5L/5R.
“Light Fran Sandwich”
For time:
1000 Meter Row
immediately followed by…
Rounds of 21, 15 and 9 reps of:
Thrusters (65/45 lbs)
Pull-Ups
immediately followed by…
800 Meter Run
*Weight is light! This should be a chance to go unbroken on the thrusters and move FAST!
Two sets of:
Bulgarian Split Squat x 20 reps @ 1010
(perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement; you can use a front or back-racked barbell or dumbbells held at your sides for these, choose what you prefer and load it appropriately)
Rest 60 seconds between legs, and 2-3 minutes between sets
“Get A Grip”
Teams of two must complete 100 repetitions of the following complex:
1 Deadlift
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk
The weight (95lbs for men, 65 lbs for women) cannot come to rest on the floor at any point during the workout. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.
Every 60 seconds, for 12 minutes (3 sets of each):
Station 1 – Single KB Single-Leg Deadlifts x 10 reps @ 3011 (Left Leg)
Station 2 – Single KB Single-Leg Deadlifts x 10 reps @ 3011 (Right Leg)
Station 3 – Barbell Glute Bridges x 8 reps @ 20X1
Station 4 – Reverse Snow Angels x 10-20 reps (slow and controlled)
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps (24″/20″)
7 Burpees
7 Kettlebell Swings (53/35)
Complete 4 RFT of:
289 M. Run
50 Squats
40 Push Press (45/35)
30 Box Jumps (24/20)
20 Pushups
10 OH Lunges (45/25)
5 Burpees
Every 2 minutes, for 12 minutes (6 sets):
Complete 3 Reps of Push Press at 70 – 80% of your 1-RM.
**Weight is ACROSS**
Against a 4-minute running clock, complete as many reps as possible of:
400 Meter Run
50 Double-Unders
Max Reps of Push Press (115/75 lbs)
Rest 2 minutes between sets, and complete a total of three sets.
(athlete will execute one clean from the hang position, and then one from the floor)
Every minute, for 10 minutes (10 sets):
Hang Clean + Clean
Build over the course of the 10 sets to today’s heavy complex.
Every 90 seconds, for 15 minutes (5 sets of each):
Station 1 – 5 Hang Squat Cleans
Station 2 – 18/12 Calorie Row
Pick a weight for the squat cleans that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.
*Score is the weight moved across all 5 sets. Example…
1- 5 @ 105 (525)
2- 5 @ 115 (575)
3- 5 @ 125 (625)
4- 5 @ 125 (625)
5- 5 @ 125 (625)
Total Weight = #2975
**Rx MUST complete the row in the 90 Second window**
Complete 4 RFT of:
289 M. Run
50 Squats
40 Push Press (45/35)
30 Box Jumps (24/20)
20 Pushups
10 OH Lunges (45/25)
5 Burpees
Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:
3 Thrusters (155/105)
6 Bar Facing Burpees over the Bar
9 Toes-To-Bar
12 Russian Kettlebell Swings (70/53)
15 Calorie Assault Bike
Partner A will do 3 Heavy Thrusters, Partner B does 6 Burpees over the Bar, Partner A does 9 toes to bar, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 Thrusters, and so on…for the duration of the 24 minutes.
*1 “Round” = Once through the 3,6,9,12,15.
Every 2 minutes, for 12 minutes (6 sets) of:
Front Squat x 4 reps @ 80% of 1-RM.
Complete for time:
500 M. Row
40 Box Jump Overs (24/20)
30 Power Cleans (95/65)
20 Pullups
10 Front Rack Walking Lunges (95/65)
crossfitnorthcloud.com