crossfit-204-dec-9-legends-2

crossfit-204-dec-9-legends-2Back squat 3-3-3

 

The dive

21 dumbbell/kettlebell clusters

15 handstand push-ups

15 dumbbell/kettlebell clusters

12 handstand push-ups

9 dumbbell/kettlebell clusters

9 handstand push-ups

Time cap: 14 minutes

Loading will be assigned by the coach for the clusters

crossfit-204-gr-press

crossfit-204-gr-pressFrost me

4 supersets:

100ft. farmer carry

10 romanian deadlifts

Rest 1 minute

 

4 supersets:

10 ring rows (option to elevate the feet and wear a weight vest)

10 rear delt raises

Rest 1 minute

 

4 supersets:

10 bulgarian split squats

10 barbell roll-outs

Rest 1 minute
20 calories on Assault bike as fast as possible

crossfit-204-jan-1-2016-group

crossfit-204-jan-1-2016-group

Ride the Lightning

Monster Mash

Part 1

Floor-press ladder

Every 90 seconds for 10 sets: 1 floor press

Athletes will have 1 minute to complete the lift and 30 seconds to add weight. Loads can increase after each successful lift. If an athlete misses the lift they can attempt it once more in the minute, but if they miss again, their ladder is done. Load wisely, friends!

Rest 5 minutes

Part 2

11.6

As many rounds and reps as possible in 7 minutes of:
3 thrusters (100lb./65lb.)
3 chest-to-bar pull-ups
6 thrusters (100lb./65lb.)
6 chest-to-bar pull-ups
9 thrusters (100lb./65lb.)
9 chest-to-bar pull-ups
Etc.

Rest 5 minutes

Part 3

As many rounds and reps as possible in 6 minutes of:
25 ft. of single-arm overhead walking lunges (right arm)
10 pistols
25 ft. of single-arm overhead walking lunges (left arm)
10 pistols

Athletes can use a dumbbell or kettlebell for the lunges.