4x4

Four rounds for max reps of:

1 min- hang power clean CF1/2 BW SM1/3 BW
1 min-push press
1 min-burpees
1 min- Sit ups
1 min - rest

Record your best round of max reps. Post any scale/ mods.

Farmer's Lunge Buttkicker

For Time, start and finish with Farmer's Carry on the top deck

5 Rounds Farmer's Carry for 70 yards, 50% bodyweight

4 Rounds Lunges for 70 yards, 25% bodyweight

Dessert: 70 KB swings, Male 20KG, Female 16KG.

Note that cast iron plates may be easiest utensil to use for this workout.

Post your time. Compare to 23 June.

Cindy

Another one of the "Girls".

AMRAP 20 of-

5-Pull ups
10-push ups
15-squats


Record how many rounds completed in the 20 minutes. post any scale/mods.

Grace to Run

First for time: Grace one of the "Girls".

30- Clean and Jerks for time    CF 60/40 kg SM 40/30 kg

Cleans are not squat clean, only squat as needed


Then second:

For time

Run 1 mile.


Record time for Grace and your run time. Post your weight used and if any scale/mods.

Run to Press, PP,PJ

1st for time:

Run 1/4-1/4-1/4-1/4 rest in between runs for 2 min


2nd not for time:

Press           5/3/1 RM
Push Press  5/3/1  RM
Push Jerk    5/3/1  RM


Record your best time for the the run and the record your three lift 1RM's  

Squats

Not for time- Plenty of rest in between sets


Back Squats-10/8/6/4/2/10 RM


Complete the first 5 sets of squats gradually moving up in weight. Once you have done your first 5 sets, on your 6th set go all out as heavy as possible for a 10 RM. Post any Scale/Mods.

DB Snatch, Pull-ps

For Time:

21/15/9 of-

DB Snatch- CF-15% BW SM-10%

Pull-ups

Note the DB snatch is a full squat snatch, so the DB goes from the ground over head then a full squat and stand back up. Post any Scale/Mods.

Wendy

For time:

3/4 mile run

9 burpees

1/2 mile run

15 burpees

1/4 mile run

21 burpees

Deads, Jump, KTE

Not for time: Focus on form

Warm up- 20 goodmornings with an empty bar.

Deads-12/9/7/5/3/1 -(no box jumps or KTE's after 1RM)
Box-jumps-20/15/15/10/10-  CF-30/24"   SM pick a height
KTE's- Max reps after each set of box jumps


Work up to a 1RM on your deads focusing on form. Complete 20 box jumps as fast as you can followed by no rest and straight into max reps for your KTE's. Take at least 2-3 min rest after completing your KTE's before starting your next round of deads. Record your 1RM, your box height and your highest number of KTE's. post any scale/mods. 

Miracle Double Chipper

Chipper style for time, 2 rounds of

1. 70 yards BW lunges

2. 500 jumpropes (or 150 double unders)

3. 50 pushups

4. 50 KB swings, CF-24/16 kg SM-20/16 kg

Fran

Another date with our lady Fran.

 

21/15/9 of

Thrusters

Pullups.

SM: Men @ 30K, Women @ 20K

CF: Men @ 45K, Women @ 30K

Post your time and any mods/scaling.

Compare to 11-02-22 or 11-04-25. 7.18.11

Nancy

5 rounds for time of:

1/4 Mile run

15- OH Squats CF 45/30 kg SM 35/20 kg


Do not sacrifice form to get a better time, listen to ques given and slow down to keep good form if needed. Record your time and if any scale/mods. Compare to 08-30-11