EMOM 8:
Rope Climb or Strict Pull-Up
Min 1 – :50 Max No Push-Up Renegade Row 35/50
Min 2 – :50 Shuttle Run
Min 3 – :50 Max Rope Climbs
Min 4 – :50 Shuttle Run
Min 5 – Rest
*1 Rep = Row (R) + Row (L).
**1 Rep = 25′ Down & Back
*Score is Total Reps of Rope Climbs
7 ROUNDS FOR TIME*
14 V-Ups
14 DB Bench Press (50/35)**
14 KB Swing (70/53)
14 Burpees To Target***
*Increase Reps by 1 Each Round 14,15,16…
**Complete on Wall Ball or Bench.
***Target ideally 6′ above standing reach.
6-8 Reps of Pistol Options*
3 Front Squats**
1-3 Bar Muscle-Ups or Strict Pull-Ups
-EZ Bike in Time Remaining-
*Options:
Narrow Stance Air Squats
Alt. Heel Elevated Pistols
Alt. Plate Weighted Pistols
Single Leg Box Lowers
Single Leg Box Squats
Rig Assisted Pistols
**Start Moderate and build to workout weight. Must come from floor.
AMRAP x 20 MINUTES
10 Alt. Pistols
6 Bar Muscle-Ups or Strict Pull-Ups
4 Front Squats (Athlete Choice)
*P1 works while P2 completes Max Cal Bike. Once P1 has completed a full round, partners switch.
*Score is total Calories Bike
Build to a Moderate 2-Rep )
1 High Hang Power Clean
+
1 Hang Power Clean
+
1 Power Clean
*Start Light-Moderate and build to Moderate-Heavy.
30-cal. row
20 burpees over the rower
10 power cleans
♀ 105 lb. ♂ 155 lb.
https://www.crossfit.com/210213
NOTE: Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. A longtime CrossFit athlete, Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice. Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hard working, coachable, and gritty.
1:00 Nasal Breathing EZ Row
1:00/1:00 Hamstring Barbell Smash or Foam Roll
1:00 Cat/Cow
EMOM x 16
Min 1 & 2 – 400m Run
Min 3 – 1:00 Max Weighted Sit-Ups
Min 4 – Rest
*Hold DB across chest
Rx+.. GHD Sit-Ups
*Score is Total Sit-Ups
AMRAP 8:
10 Alt. Lunges
10 DB Slides
*P1 will complete a 50m DB Suitcase Carry (Athlete Choice) while P2 AMRAPs the 10 Lunges + 10 DB Slides. Once P1 is back partners will switch and P1 will pick up where P2 left off.
5 Thrusters
5-7 Chest to Bars or Jumping Pull-Ups
3-5 Handstand or Hand Release Push-Ups
-Rest As Needed b/t Sets-
*Start Light and build.
For Time:
100 Thrusters 45/65
80 Pull-Ups
60 Hand Release Push-Ups
*Partition reps and movements as needed.
Rx+..
100 Thrusters 65/95
80 Chest to Bar Pull-Up
60 Handstand Push-Ups
*Partition reps and movements as needed.
Double Overhand Deadlift*
)
*Start Moderate and build.
4 SETS
AMRAP 3:
4-6-8-and so on…
Box Jump Overs 20/24″
1-2-3-and so on…
Deadlifts 155/225
-Rest 1:30 b/t Sets-
*Start from the beginning of each AMRAP, score is lowest.
Min 1 – 100m Run
Min 2 – :45 DB Goblet Alt. Curtsy Lunges
Min 3 – 100m Run
Min 4 – :45 DB Goblet Squats
Min 5 – :45 Alt. DB Slides
15-20 Weighted Hip Thrusts*
12-15 DBL DB RDL
*Use Bench or MedBall.
-Rest As Needed b/t Sets-
Build to a Moderate-Heavy 2-Rep Hang Power Clean
)
AMRAP x 12
4 Hang Power Cleans 105/155
8 Bar Muscle-Ups or Pull-Ups
50 Double Unders
*P1 works while P2 rests. Split work as needed.
EVERY 2:00 x 6 SETS
60 Double Unders
Unbroken Shoulder to Overhead*
-Rest w/ Time Remaining-
*Shoulder to Overhead Weight Options…
10 Reps 65/95 or 95/135
8 Reps 75/115 or 115/165
6 Reps 95/135 or 135/185
Rx+..
10 Reps 95/135
8 Reps 115/165
6 Reps 135/185
*Score is Slowest Set