Results For Category: "CrossFit Heroes"

Power Snatch 3,3,3,3,3,3

THEN

The Chief

3:00 AMRAP of:

3 Power Cleans 135/95#

6 Push-ups

9 Squats

*Rest 1:00, repeat for a total of 5 cycles. For each cycle, restart the AMRAP.

5 rounds, alternating every 1:00

Handstand Hold :30
L-Sit :30
Max CrossFit Renaissances
THEN

Brenton

5 rounds for time of:

Bear Crawl 100′

Broad Jump 100′

*Do 3 Burpees every 5 Broad Jumps

For time:

Run 1 mile

100 Pull-ups

200 Push-ups

300 Air Squats

Run 1 mile

7 rounds, for time, of:

15 Kettlebell Swings 24/16kg

15 Power Cleans 95/65#

15 Box Jumps 24/20″

30:00 AMRAP

5 Deadlifts 275/185#

13 Push-ups

9 Box Jumps 24/20″

Strength/Skill

Speed Front Squats 8 x 3 @ 60%, rest 1:00

Metcon

DT

5 rounds for time:

12 Deadlifts 155/105#

9 Hang Power Cleans 155/105#

6 Jerks 155/105#

Strength/Skill

Sumo Deadlift – 1 rep max

Metcon

G.I. Jane

100 Burpee Pull-ups, for time

Strength/Skill

Back Squat (percentages based off of 90% of 1 rep max)

5 @ 75%

3 @ 85%

1+ @ 95%

THEN

3 x 2 @ 70%, for speed. EMOM

Metcon

“Ship”

9 rounds for time:

7 Squat Cleans 185/125#

8 Burpee Box Jumps 30/24″

10 rounds, for time, of:

3 Handstand Push-ups

6 Deadlifts 225/155#

12 Pull-ups

24 Double-unders

For time:

Run 1 mile

21 Clean and Jerks 155/105#

Run 800 meters

21 Clean and Jerks 155/105#

Run 1 mile