arnie

 

Glory

“Arnie”

With a single 2/1.5 pood kettlebell:

21 Turkish get-ups, Right arm

50 Swings

21 Overhead squats, Left arm

50 Swings

21 Overhead squats, Right arm

50 Swings

21 Turkish get-ups, Left arm

Push Press

 

Glory

For Time:

200 Wallballs* (20/14)

150 KB Swings* (32/24 kg)

100 Shoulder to Overhead* (95/65)

*Every time you break, 5 burpees

686A7233

 

Goals

10 Minutes To Complete:

10×3 Back Squats

 

Glory

“Jake the Snake”

10-9-8-7-6-5-4-3-2-1 Jerks (175/125)

2-4-6-8-10-12-14-16-18-20 Pull Ups

 

Grind

For time

300 Double Unders*

* Every time you break complete 10 GHD Sit Ups

Tom Thorpe Working On His Bench Press

 

Goals

10 Minutes to Set:

1RM of Bench

 

Immediately After

 

10 Minutes to Set:

1 RM Deadlift

 

Glory

Four Rounds For Time:

10 Deadlifts (245/175)

10 Toes To Bar

10 Push Press (115/80)

10 KB Swings (24/16)

image

 

Goals

12 Minutes to Work:

10×3 Front Squats

 

Glory

Both For Time

4 Rounds of:

5 Power Cleans (205/135)

200m Row

 

Plus

 

15-10-5 Muscle Ups

30-20-10 Box Jumps (24/20)

IMG_0280

 

Glory

F.I.T. Test – 2 Minutes ME of:

KB Swings (32/24)

 

Glory

With a running clock

At the 0:00, 5 Minute ARMPAP of:

10 Bar Facing Burpees

15 Thrusters (95/65)

20 Strict Pull Ups (Bands Ok, No Kipping)

 

At the 5:00

5 minutes to establish a 5 Rep Max of:

Low Hang Snatch (low hang is below knee, but off the ground)

 

At the 10:00, For Time:

25 Overhead Squats (135/95)

75 Double Unders

25 Cal Row

75 Double Unders

25 Overhead Squats (135/95)

image

 

Goals

15 Minutes to Work On:

Handstand Holds

Handstand Push Ups

Handstand Walks

 

Glory

7 Rounds For Time:

5 Bench (70% of bodyweight)

5 Cleans (70% of bodyweight)

35 Double Unders (no singles, attempts count)

Glory

Both Completed For Total Time

“Griffin”

Run 800 meters (2 outside loops in parking lot)

Run 400 meters backwards (1 outside loop of parking lot)

Run 800 meters

Run 400 meters backwards

Then

“DT”

Five Rounds of:

12 Deadlifts (155/115)

9 Hang Power Cleans

6 Push Jerks

 

IMG_0415

Glory

Every Minute On the Minute of:

5 rounds of:

Min 1: Max Burpees

Min 2: Max Front Squats (95/65)

Min 3: 200m Run

Min 4: Max Air Squats

Min 5: Max Cals on Rower

More Pull Ups at FIT Park Meadows, A Lone Tree CrossFit Gym serving Centennial, Parker, and Highlands Ranch.

 

Goals

15 Minutes to Work:

3×1 High Hang Snatch Pull at 95% of 1RM snatch

3×1 Second Pull Snatch Drill (move from above the knee position to pockets position, back to above knee then through a snatch pull) at 100% of 1RM snatch

3×1 Snatch Pull at 105% of 1RM Snatch

 

Glory

For time:

1,000 Meter Row

40 Pull-Ups

30 Thrusters (95/65)

20 Lateral Barbell Burpees