Strength/Skill
Rope Climb Ascends 5×3
*Lets have some fun with this one!
Conditioning
10 rounds for max reps:
:30 sec. ‘Merican KBS, 55/35#
:30 secs. Double-unders
Rest :30 sec.
Strength
Front Squat 5-65%, 4-75%, 4-80%, 4-85%
Conditioning
For time:
30 Squat Clean & Jerks, 135/95#
Conditioning
For time:
20 Cal. Row
20 Box Jump-overs, 24/20”
20 Deadlifts, 175/115#
20 Wallball Shots, 20/14#
20 Ring Dips
20 Wallball Shots, 20/14#
20 Deadlifts, 175/115#
20 Box Jump-overs, 24/20”
20 Cal. Row
Strength/Skill
Strict HSPU/Deficit HSPU
5×4-6 reps
Conditioning
“Cindy”
AMRAP 20 mins
5 Pullups
10 Pushups
15 Squats
Strength
Back Squat 5-70%, 5-80%, 2-85%, 2-90%
Conditioning
4 rounds:
8 T2B
Run 200m
12 OHS, 95/65#
60 second Rest
For time:
Run 1500m
75 Thrusters, 75/55#
50 Cal. Row
*Teams run together. After the run, 1 athlete works at a time switching off as often as you want. Chip away!
Conditioning
3 rounds for time:
40 HR Pushups
30 Burpees
20 Box Jump over’s, 24/20”
Strength
Front Squat 5-60%, 5-65%, 5-70%, 5-70%
Conditioning
15-12-9 reps for time:
Back Squat, 185/115#
Deadlift 185/115#
Strength
20 mins to establish 1RM Snatch
Conditioning
ME Row 750m
Rest 1:1
ME Row 500m
Rest 1:1
ME Row 250m
Strength
Strict Press 2-2-2-2-2
Conditioning
10.9.8.7.6.5.4.3.2.1 reps for time:
Clean and Jerk 95/65#
Pullups
© NorthEast CrossFit - *Disclaimer: Results may vary from person to person.
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