crossfit-204-march-17-2017-jb-wb

crossfit-204-march-17-2017-jb-wb15 minute gymnastics skill session, athlete’s choice.

Break And Run, Or One And Done

3 rounds:

25 wallball shots (20/14lb.-10/9ft.)

25 kettlebell swings (70/55lb.)

25 ring dips

If you break a set of 25, for any movement, you will run 200m.

Time cap: 30 minutes

crossfit-204-march-17-2017-mc-push

crossfit-204-march-17-2017-mc-pushBack squat 6-6-6-6-6-6

Load is the same across all sets. Increase from last week.

5 dropsets:

5 strict handstand push-ups

Max seated kettlebell or dumbbell presses (target at least 5 reps)

Max push-ups

Rest 2 minutes

crossfit-204-gt-17-5-thruster-sm

crossfit-204-gt-17-5-thruster-smMinutes 0-7, every minute on the minute:

3 touch and go power cleans and push presses

Minutes 8-15, every minute on the minute:

2 touch and go power cleans and push jerks

Minutes 16-23, every minute on the minute:

1 power clean and split jerk

 

4 sets:

10 barbell roll-outs

50ft. Double kettlebell front rack walking lunges, as heavy as possible unbroken

Rest 60 seconds

crossfit204-feb-20-2017-mz-by-hang

crossfit204-feb-20-2017-mz-by-hang5 sets:

5 floor presses

Max push-ups

Rest 2 minutes

 

5 sets:

3 weighted pull-ups

Max strict pull-ups

Max banded pull-ups

Rest 2 minutes

Athletes should target 12-15 reps for the pull-up complex, total.