Complete for time:
2001 meter row
11 Box Jumps, 30/24
11 Overhead Squats, 155/105
11 Muscle Ups
11 Hang Squat Snatch, 155/105
11 Handstand push ups (strict)
11 Squat Clean Thruster, 155/105
11 Toes-to-bar
11 Back Squats, 155/105
11 Burpee pull ups
“Pachanga”
7 x 2:00 rounds, resting 1:00 between:
200 Meter Run
7 Deadlifts, 315/205
Max Double-Unders
Build to a Heavy Single at Each:
Overhead Squat
Snatch Balance
Hang Squat Snatch
Weightlifting Wednesday got bumped to Tuesday this week. Sorry for the inconvenience.
Push Press
5 x 7
Overhead Static Hold
Accumulate 2:00 total – 96/65
“Burner”
Complete 7 rounds for time:
This will be done with a partner. Partners will complete push ups and row before rotation. Both individuals will perform 7 rounds. Score will be total time as a team to complete. If no partner, work/rest ratio is 1:1.
Guys – 15 Push-ups + Row 20 Calories
Girls – 10 Push-ups + Row 15 Calories
Congratulations to Bernard Waguespack, Chase Delrie and Justin Boudreaux for completing their CrossFit Level 1 trainer’s course this past weekend at Big Easy CrossFit.
“Kettlebell Hell”
3:00 rounds, 1:00 rest, for reps:
1 – 25 KBS, 15 Burpees, AMRAP KB Snatch
2 – 25 KBS, 15 Burpees, AMRAP KB Clean & Jerk
3 – 25 KBS, 15 Burpees, AMRAP KB Goblet Squat
Rest 5 mins; Complete again
RX Weight for KB, 53/35
Complete for time:
“Annie”
50-40-30-20-10 reps of:
Double Unders
Sit-ups
Accessory Work
3 rounds of:
10 Single-legged bridges (10 each leg)
10 Strict pull ups
10 Double KB/DB Stiff Leg Deficit Dead Lifts
10 Double KB/DB Bent-over Row
You choose the weights. This is NOT for time, but move with purpose. Rest 2-3 mins between rounds.
“Big Clean Complex”
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
“Bossa Nova”
1 Mile Run
50 Wallballs (20/14)
40 Box Jumps (24/20)
30 Burpees
20 Power Snatches (95/65)
