crossfit-204-rc-squat-2017

crossfit-204-rc-squat-2017Backsquat 6-6-6-6-6-6

3 sets: max set of strict handstand push-ups

Rest 2 minutes between sets

3 sets: max set of kipping handstand push-ups

Rest 2 minutes between sets

4 sets:

10 seated dumbbell/kettlebell presses

10 skullcrushers

Rest 90 seconds

CrossFit 204-BG yoke

CrossFit 204-BG yokeStrong is Strong

5 – 5 minute stations, with a 2 minute transition

  1. 10 fat bar deadlifts (2o5/135lb.) + 100ft. Farmer carry AHAP
  2. 10 alternating stone to shoulder + 1 rope climb
  3. Max distance backwards sled drag AHAP
  4. 10 bench presses (135/95lb.) + 10 back squats (225/135lb.)
  5. 10 single arm russian kettlebell swings (70/55lb.)+ 100ft. Barbell walk AHAP
crossfit-204-17-2-ks-group-t2b

crossfit-204-17-2-ks-group-t2bShameless

3 rounds:

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

20 box jumps (24/20inch.)

25 double-unders

Time cap: 12 minutes

 

Rest 3 minutes

 

9 hang power snatches (135/95lb.)

27 toes-to-bar

7 hang power snatches (135/95lb.)

21 toes-to-bar

5 hang power snatches (135/95lb.)

15 toes-to-bar

Time cap: 15 minutes

 

Rest 3 minutes

 

Run 400m as as fast as possible