crossfit-204-master-mile-8

crossfit-204-master-mile-8Rest not, want not

3 rounds:

100ft., single arm overhead dumbbell lunges (50/35lb.)

25 deadlifts (275/185lb.)

25 wallball shots (20/14lb.)

Run 600m

Time cap: 22 minutes

Rest 3 minutes

As many rounds and reps as possible in 8 minutes:

3 dumbbell push presses (50/35lb.)

3 burpees to a 6inch. target

3 bar muscle-ups

crossfit-204-17-2-ks-group-t2b

crossfit-204-17-2-ks-group-t2bPush Press 5-5-5-5-5

Build on last week. Try to maintain the same load across all sets.

On a 12 minute clock:

Max ring dips in 4 minutes

800m run

Max toes-to-bar in remaining time

The score is your total number of dips and toes-to-bar and block run time.

crossfit-204-gt-17-5-du-jl

crossfit-204-gt-17-5-du-jl15 minute muscle-up skill session with coach

Double or nothing

As many rounds and reps as possible in 25 minutes:

2 strict muscle-ups

20 double-unders

6 kettlebell snatches, alternating (70/55lb.)

20 double-unders

18 box jumps (24/20inches.)

20 double-unders

The strict muscle-ups must start with the feet off the floor, and a full turn out.

crossfit-204-gt-17-5-thruster-jr

crossfit-204-gt-17-5-thruster-jr3 – 3 minute rounds:

Run 200m + max thrusters in remaining time (45/33lb.)

Rest 30 seconds between rounds

3-3 minute rounds:

Run 400m + max kettlebell swings in remaining time (55/35lb.)

Rest 30 seconds between rounds