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Tag: wall-balls

FIght Gone Graeme/Keith.

Fight Gone Bad

3 rounds of:

Wall-ball shots (20/14 lb., 10/9 ft.)
Sumo deadlift high-pulls (95/65 lb.)
Box jumps (24/20 in.)
Push presses (95/65 lb.)
Row for calories

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate,” the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower, where each calorie is one point.

CrossFit 204-A squats
Wall-ball shot or back squat, the mechanics don’t change.

“We’re Done Here”

In no particular order, complete the following work:

1-mile run

100 feet of overhead walking plate lunges (45/25 lb.)

100 kettlebell snatches (50 per arm, 55/35 lb.)

100 wall-ball shots (20/14 lb., 10/9 ft.)

100 chest-to-bar pull-ups

Athletes can break up the reps and employ their own strategy to complete the work.

Will to Live (for Riel)

3 rounds of:
Max burpee box jumps in 60 seconds (24/20 in.)
Rest 30 seconds

Rest 2 minutes

3 rounds of:
Max wall-ball shots in 60 seconds (20/14 lb., 10/9 ft.)
Rest 30 seconds

Rest 2 minutes

3 rounds of:
Row for max meters in 60 seconds
Rest 30 seconds

Rest 2 minutes

3 rounds of:
Max thrusters (45/33 lb.) in 60 seconds
Rest 30 seconds