LAST CrossFit Class of the term @ 10 AM and 6 PM @ SGU – DON’T MISS THIS ONE

In teams of 2 you must complete the following

100 Toes to bar or substitute
150 Burpees
200 Lunges or Squats – your choice

Every 4 minutes, you will have to go to the basketball court with your partner and perform a partner carry down and back.

You may split this up how ever you’d like.  Each partner must perform at least 1 partner carry during the workout.

Post total times to comments.

Complete 5 rounds:

30 seconds – Max Rep DB Hang Power Cleans + Push Press – 50 lbs
Rest 30 Seconds
30 seconds – Max Reps Weighted pull-ups – 50 lbs
Rest 30 Seconds
30 seconds – Max Reps Burpees
Rest 30 Seconds

*Rest 1 minute between rounds

Post total reps to comments.

Strength

Squat 4 x 5 @ 90% of 5 RM + 10 lbs
Fulll Glute Ham Raises 3 x 8-12

As many rounds as possible in 10 minutes of:

3 Push Presses
5 Ball Slams

*For push press, use between 185-225 lbs
*For ball slams, use between 40-60 lbs

Post loads used and rounds completed to comments.

Strength

Plyo Push Ups 3 x 10
Floor Press 5 RM
Front Squat 3 RM

Complete 3 rounds:

Max Rep Front Squats @ 75% of 3 RM
50 yards Walking Lunges w/ 45 lbs bar

*Rest 3-5 minutes between rounds.
*Back knee must touch the ground to count as a complete rep.
*Amateur – select a weight you think can handle for 7-12 reps

Post total front squat reps to comments.

CrossFit Class @ 10 AM @ Body Image

“Freddy’s Revenge”

5 Rounds

5 Burpee
7 Shoulder to overhead
9 Back Squat

CrossFit Class @ 6 PM @ SGU Gym

4 Rounds

1 min max Squats
1 min max Strick Sit-ups
1 min max Mountain Climbers

Post time or total reps to comments.

Strength

Power Snatch 2 RM, 3×2 @ 92.5% of 2 RM
Full Glute Ham Raises 3 x 6-10

Complete 4 rounds:

1 Minute – Max Rep Sit Up Med Ball Throws w/ 20 lbs
1 Minute – Max Rep True Push Ups
1 Minute – Max Rep Supine Ring Rows
1 Minute – Banded Good Mornings

*Med ball throws are completed by starting in a sit up position 6 feet from the wall with the ball extended overhead. Sit up violently throwing the ball against the wall and repeat.

Post lowest score from each movement to comments

Strength

Power Clean 5×3 @ 92.5% of 3 RM from 4-19-13
Weighted Pull Ups 7 RM

As many rounds as possible in 15 minutes:

10 DB Swings – 70#/55#
25 yard One Arm Farmer Walk with DB in rack position – right
10 DB Swings – 70#/55#
25 yard One Arm Farmer Walk with DB in rack position – left

Post rounds completed to comments.