20-Minute AMRAP:
8 Strict Pull-ups
8 Box Jumps, 36″
12 Kettlebell Swings, 2 pood
In honor of U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, died on August 8, 2012
To learn more about TK click here
w/ Partner Alternate movements
Box (36/30)
KB weight (70/53)
Scaled
– 8 Kipping Pull Ups
– 8 Box (30/24)
– 12 KB (53/35)
Rx
For Time (25:00 Cap)
– 400m
– 60 Box Step Ups (24/20)
– 60 Push-Ups
– 400m
– 60 Pushups
– 60 Box Step-Ups
– 400m
Rx+
For Time (25:00 Cap)
w/ Weight Vest (20/14)
– 400m
– 60 Box Step Ups (24/20)
– 60 Push-Ups
– 400m
– 60 Pushups
– 60 Box Step-Ups
– 400m
Rx
Every 3:00 for 30:00:
Station 1:
– 8/6 Cal Bike
– 8 Bar Facing Burpees
– 8 Thrusters (75/55) {Scaled (45/35)}
Station 2:
– 8 Overhead Squats (75/55) {Scaled (45/35)}
– 8 Lateral Burpees Over Rower
– 8/6 Cal Row
Rx+
Every 3:00 for 30:00:
Station 1:
– 10/7 Cal Bike
– 10 Bar Facing Burpees
– 10 Thrusters (75/55)
Station 2:
– 10 Overhead Squats (75/55)
– 10 Lateral Burpees Over Rower
– 10/7 Cal Row
Every 2:30 for 10:00
Set 1: 5 Reps @ 75%
Set 2: 5 Reps @ 75%
Set 3: 4 Reps @ 80%
Set 4: 3 Reps @ 85%
% based from Crossfit total on 6/6
Rx
16:00 AMRAP
– 6 Power Cleans
– 12 Deadlifts
– 400m Run
Loads:
(95/65) (115/75) (135/95) (155/105) (185/125) for all remaining rounds
Scaled
– 6 Hang Power Cleans
– 12 Sumo Deadlifts
– 400m Run
Loads: 60% of 1RM for all rounds
Rx+
16:00 AMRAP
– 6 Power Cleans
– 12 Deadlifts
– 400m Run
Loads:
(135/95) (155/105) (185/125) (205/145) (225/155) for all remaining rounds
3 Sets (10:00)
– 15-25 Strict Handstand Push-Ups
– 50ft Dual KB Overhead Carry (53/35)
R: 2:00 b/s
Rx
3 Rounds For Time (15:00 Cap)
– 36 Double Unders
– 18 Toe to Bar
– 36 Double Unders
– 12 Push Jerk (95/65)
– 36 Double Unders
– 6 Devils Press (35/25)
Scaled
– 75 Single Unders
– 18 Knee Raises
– 75 Single Unders
– 12 Push Jerk (75/55)
– 75 Single Unders
– 6 Devils Press (35/25)
Rx
3 Rounds For Time (15:00 Cap)
– 36 Double Unders
– 18 Toe to Bar
– 36 Double Unders
– 12 Push Jerk (95/65)
– 36 Double Unders
– 6 Devils Press (35/25)
Scaled
– 75 Single Unders
– 18 Knee Raises
– 75 Single Unders
– 12 Push Jerk (75/55)
– 75 Single Unders
– 6 Devils Press (35/25)
Rx+
3 Rounds For Time (15:00 Cap)
– 36 Double Unders
– 18 Toe to Bar
– 36 Double Unders
– 12 Push Jerk (135/95)
– 36 Double Unders
– 6 Devils Press (50/35)
Every 2:00 for 12:00:
– Set 1: 4 Reps @ 70%
– Set 2: 3 Reps @ 75%
– Set 3: 2 Reps @ 80%
– Set 4: 4 Reps @ 70%+
– Set 5: 3 Reps @ 75%+
– Set 6: 2 Reps @ 80%+
Rest 2:00 Then Snatch Pulls
Every 1:30 min for 6:00:
– 3 Reps @ 95% x 2 Sets
– 3 Reps @ 100% x 2 Sets
Rx
7:30 AMRAP
@ 0:00, 1:30, 3:00, 4:30, 6:00 Complete
– 10 Hang Power Snatch (75/55)
– Max DB Step-Overs in remaining time(1×35/25)
Scale
– 10 DB Hang Power Snatch (35/25)
– Max DB Step-Overs in remaining time(1×35/25)
Rx+
7:30 AMRAP
@ 0:00, 1:30, 3:00, 4:30, 6:00 Complete
– 10 Hang Power Snatch (95/65)
– Max DB Step-Overs in remaining time(1×50/35)
Every 2:00 for 12:00:
Set 1: 4 Reps @ 70%
Set 2: 3 Reps @ 75%
Set 3: 2 Reps @ 80%
Set 4: 4 Reps @ 70%+
Set 5: 3 Reps @ 75%+
Set 6: 2 Reps @ 80%+
15-12-9-6-3
Power Cleans, 135#
Pull-ups
Front Squats, 135#
Pull-ups
In honor of, U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013
To learn more about T.U.P. click here
– 30:00 Cap
w/ Partner
– Synchro Barbell Movements (135/95)
– Alternate Rounds on Pull-Ups
Rx
For Time (30:00 Cap, max 12:30 for 1st Part):
– 50 Wall Balls (20/14)
– 20 Strict Handstand Push-Ups w/ Plate (10/15))
– 50/35 Cal Echo
– 20 Strict Handstand Push-Ups w/ Plate (10/15)
– 50 Alt DB Hang Snatch (35/25)
Rest: 5:00
– 50 Wall Balls
– 30 Push-Ups
– 50/35 Echo Bike
– 30 Push-Ups
– 50 Alt DB Hang Snatch
Scaled
– 50 Wall Balls (14/10)
– 25 Push-Ups
– 30/22 Cal Echo
– 25 Push-Ups
– 50 Alt DB Hang Snatch (25/15)
Rest: 5:00
– 50 Wall Balls
– 25 Push-Ups
– 30/22 Cal Echo
– 25 Push-Ups
– 50 Alt DB Hang Snatch
Rx+
For Time (30:00 Cap, max 12:30 for 1st Part):
– 50 Wall Balls (20/14)
– 20 Strict Handstand Push-Ups
– 50/35 Cal Echo
– 20 Strict Handstand Push-Ups
– 50 Alt DB Hang Snatch (50/35)
Rest: 5:00
– 50 Wall Balls
– 30 Push-Ups
– 50/35 Echo Bike
– 30 Push-Ups
– 50 Alt DB Hang Snatch
Every 2:30 for 12:30:
5 Reps @ 70% (From Crossfit Total on 6/6)
5 Reps @ 70%
4 Reps @ 80%
4 Reps @ 80%
3 Reps @ 83%+
15:00
– Gymnastics Skill Work
– Prep for Metcon
Rx
11:00 AMRAP
– 9 Deadlifts (185/125)
– 7 Bar Facing Burpees
– 5 Strict Pull-Ups
– 5 Strict Ring Dips
Goal – 6+ Rounds
Scaled
– 9 Deadlifts (50% of 1RM)
– 7 Bar Facing Burpees
– 5 Banded Strict Pull-Ups
– 5 Push-Ups
Rx+
11:00 AMRAP
– 9 Deadlifts (225/155)
– 7 Bar Facing Burpees
– 5 Ring Muscle-Ups