Lower Body Dynamic Effort
1. 10 x 2 Box Squat
2. 3 x 5 Split Squat
3. 5 x 10 Hip Extension
Upper Body Dynamic Effort
1. 8 x 3 Pullup
2. 5 x 3 KB Press
3. 3 x 20 Shrug
4. 5 x 10 Toes to Bar
– Rope Climbs (5/4/3/2/1)
– KB Swings (50/40/30/20/10)
– Pushups (50/40/30/20/10)
– Double Unders (50/40/30/20/10)
10 Rounds
For time:
– 3 Cleans
– 1 Barbell Burpee
Categories
2010-06-16 UGS
5 Rounds
1a. 3-5 Handstand Pushups
1b. Max Pullups
4 Rounds
2a. 10 KB Row
2b. Max Ring Dips
3 Rounds
3a. 150′ Farmers Walk
3b. 20 Sledge Strikes
Upper Body Max Effort
1. 3RM Floor Press
2. 3 x 5 Pullup
3. 4 x 15 Shrug
Pyramid
– Situps (1 Minute)
– Air Squats (2 Minutes)
– Jump Rope (3 Minutes)
– Row (4 Minutes)
– Jump Rope (3 Minutes)
– Air Squats (2 Minutes)
– Situps (1 Minute)
Categories
2010-06-14 UGS
Four Rounds
1a. 5 Zercher Squats
Four Rounds
2a. 5 Tire Flips
2b. Jumping Lunges
Four Rounds
3a. 200′ Tire Drag
3b. 25 Weighted Situps
Lower Body Max Effort
1. 5RM Good Morning
2. 5 x 3 Split Squats
3. 3 x 20 Dimmel Deadlift
4. 5 x 10 Weighted Situps
“Fran”
Courtesy of CrossFit.com
21-15-9
– Thruster
– Pullup