CrossFit Palm Bay

For Time complete:

 12-9- and 6 reps of:

135 pound Squat clean and jerk

Muscle-up

 

WOD

RUN 800 meter

Rest 2 mins

Repeat 3 times

FAT JACKIE

2000m Row

50 Thrusters @ (65#M / 45#W)

30 PULL-UPS

WOD

A.M.R.A.P in 20 Minutes of:

PLANK HOLDS

EACH TIME U BREAK THE STRICT PLANK = 200M BACK PEDAL WITH M.B.

WOD

Three rounds for time of:

135 pound Overhead squat, 10 reps
50 Double-unders

HEAVY ROTATION

GOAL: LIFT 50X YOUR TEAM'S BODY WEIGHT

  3 PERSON TEAM COMBINED WEIGHT (WEIGH-IN)

3 BARS PER TEAM; 1 BAR FOR EACH MOVEMENT 

3 MOVEMENTS: DEADLIFT, BACK SQUAT, SHOULDER PRESS

1 ROUND CONSISTS OF EACH PERSON COMPLETING EACH LIFT

CAN'T START ROUND UNTIL TEAMMATE HAS COMPLETED ALL 3 LIFTS

CAN NOT ADJUST WEIGHT ONCE BARS ARE SET

SCORE= TOTAL TIME AND SETS TO LIFT 50X TEAM'S WEIGHT

GET IT? GOT IT? GOOD..GET STRONG!!!!

 

3 ROUNDS OF:

100M WAITER CARRY R. ARM

100M WAITER CARRY L. ARM

30 TOES-TO -BAR

30 GHD BACK EXTENSIONS OR 95/65 DeadLifts 

For time:

21, 18, 15, 12, 9, 6, 3 of:

 Pull-ups
 Handstand Push-ups

Run 200m before the round of 21, 15,  9, and  3. 

5 ROUNDS OF:

400 METER RUN

20 DEADLIFTS, 20 PUSHUPS

10 DEADLIFTS, 10 PUSHUPS

For time complete 5rds: 12 Deadlifts 9 Hang power cleans 6 Push jerks All at 155#