CrossFit 204-Group_run_Ft


CrossFit 204-Group_run_FtMonster Mash!

21-15-9

Overhead squats (96/65lb.)

Pull-ups

Run 400m

Time cap: 16 minutes

 

Rest 5 minutes

 

Every minute on the minute for 5 rounds:

Minute 1: Max wallball shots (20/14lb-10/9 feet.)

Minute 2: Max push-ups

Minute 3: Max sit-ups (not anchored)

CrossFit 204-MM-Deadlifts

CrossFit 204-MM-DeadliftsPercentages are based off of 90% of your 1rm

Deadlift 5(75%), 3(85%), 1+ (95%)

Push press 5(75%), 3(85%), 1+ (95%)

 

Every minute on the minute for 10 minutes:

Even minute: 20 Russian kettlebell swings

Odd minute : 20 Ring dips

 

CrossFit 204-Legends-MM-PU

CrossFit 204-Legends-MM-PURun 1 mile

Rest 4 minutes

Run 1 mile

The goal is to keep the times as similar as possible, with the 4 minute rest. Effort should be 85-90% for each run.

 

Gymnasty or Gymnasty +

 

Part 1

3 rounds for quality:

Max pegboard ascents/descents without touching the floor

Max shoulder taps, belly or back to the wall

Max strict seated, toes-to-bar

Time cap: 15 minutes

 

Part 2

Pull-up benchmark

1-10 unbroken chest-to-bar pull-up ladder

Rest as needed between sets

Time cap: 10 minutes

CrossFit 204-GR_squat_clean_2016

CrossFit 204-GR_squat_clean_2016Back squat 5(75%), 3(85%), 1+(95%)

4 – 4 minute rounds:

Row max meters in 2 minutes

Max reps of 10 shoulder-to-overhead (75/55lb.) + 10 front squats (75/55lb.) in 2 minutes

The clock runs continuously for 16 minutes

Wade whips the elbows around in warm-up.

Congrats to Karissa on the amazing progress in the last months!Every 30 seconds for 5 sets:
1 power clean (155/105 lb.)
3 burpees

Rest 1 minute

Every 30 seconds for 5 sets:
1 power clean (170/120 lb.)
4 burpees

Rest 1 minute

Every 30 seconds for 5 sets:
1 power clean (185/135 lb.)
5 burpees

If you cannot complete the work in the interval, rest for the entire next interval and then jump back in.

Test 1: Max-effort column run

Test 2: 1 max set of double-unders (one mulligan allowed if you miss in the first 8 reps)