Complete the following:
Bottom-to-bottom Tabata Squats
Run 1 mile
BREAKDOWN: Perform max reps of air squats for 8 consecutive intervals of: 20 seconds of work followed by 10 seconds of rest in the bottom of the squat position. The rest position is the bottom position. Immediately after rising up from the last tabata squat complete the 1 mile run.
Complete the following for time
7 rounds of:
7 KB Power Snatch (RT) 1.5 pood
7 KB Power Snatch (LT) 1.5 pood
7 Toes to bar
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts, 155/95
12 Push-ups
15 Box jumps, 24/20
For Max Load:
Weighted Push-up
Rest 5 mins
4 rounds for max reps of:
0:30 Push press, 0:15 off
0:30 Box Jumps 20″, 0:15 off
0:30 Double Unders
Rest 1:00 between rounds.
Complete the following for time
3 rounds of:
Run 400 meters
6 Hang cleans, 135/95
12 Kettlebell swings, 1.5 pood/1 pood
Complete as many rounds/reps as possible in 18 mins of:
7 Overhead Squats 135/95
9 Pull ups
21 Double unders
Sara and I would like to acknowledge everyone from CF Virtus that participated in Saturday’s Fight Gone Bad 6. The team was able to raise over $13,000 towards Special Operations Warrior Foundation, Camp Patriot, CrossFit Kids and to the families of the SEAL Team 6. Jeremy Jouette was recognized for “Top Individual Fundraiser”, contributing to over $2,000 of our total. Also, your dedication to the sport and to yourself enabled CF Virtus to claim the trophy as “Fight Gone Bad, Louisiana Style, TEAM OF CHAMPIONS. We look forward to carrying on this tradition next year.
