Month: September 2016

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)

CrossFit 204-Legends Lunge2 SeptMonster Mash

Part 1

40 wall-ball shots (20/14 lb., 10/9 ft.)
40 box jump-overs (24/20 in.)
20 pull-ups

30wall-ball shots (20/14 lb., 10/9 ft.)
30 box jump-overs (24/20 in.)
15 pull-ups

20 wall-ball shots (20/14 lb., 10/9 ft.)
20 box jump-overs (24/20 in.)
10 pull-ups

30wall-ball shots (20/14 lb., 10/9 ft.)
30 box jump-overs (24/20 in.)
15 pull-ups

40 wall-ball shots (20/14 lb., 10/9 ft.)
40 box jump-overs (24/20 in.)
20 pull-ups

Time cap: 25 minutes

Rest 5 minutes

Part 2

400-m walking-lunge time trial (55/35 lb.)

Run the driveway, out and back in.

Time cap: 10 minutes

CrossFit-204-BS-Back-squat-4x6Percentages are based off of 90% of 1rm.

Back squat 3(70%), 3(80%), 3+(90%)

Gymnasty, Gymnasty +

5 sets:

3 strict chest-to-bar pull-ups +5 butterfly pull-ups+ 2 bar muscle-ups

Rest 2 minutes

Deficit handstand push-ups

5-5-5

3-3-3

1-1-1

Increase the deficit with each cluster.

Rest 30 seconds between each set

3 sets: max ring push-ups

Rest 60 seconds