Month: May 2017

CrossFit 204-GT CC pressPush press 5-5-5-5-5

Build on last week. All sets should be the same load across.

Boulders

15-12-9

Deficit handstand push-ups (10/6inch.)

Single arm dumbbell overhead walking lunges (50/35lb.)(per leg/arm)

50 double-unders

Time cap:18 minutes

crossfit-204-march-17-2017-row-asScream and Cream

Row 500m

20 overhead squats (135/95lb.)

20 pull-ups

20 shoulder to overhead (135/95lb.)

20 burpees

10 overhead squats (135/95lb.)

10 pull-ups

10 shoulder to overhead (135/95lb.)

10 burpees

5 overhead squats (135/95lb.)

5 pull-ups

5 shoulder to overhead (135/95lb.)

5 burpees

Run 500m

crossfit-204-master-mile-5Turn it Up

5 rounds:

5 pull-ups

5 thrusters (95/65lb.)

25 double-unders

Time cap: 6 minutes

Rest 5 minutes

Run 1000m

30 deadlifts (225/155lb.)

Time cap: 8 minutes

Rest 5 minutes

As many reps as possible in 4 minutes:

Burpee box jump-overs (24/20inch.)