RX+
3 Rounds of DT 155/105
Deadlift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 reps
6 Ring Muscle Ups
2 Rounds of DT 185/125
6 Ring Muscle Ups
1 Round of DT 205/145
6 Ring Muscle Ups
RX
3 Rounds of DT 115/75
Deadlift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 reps
12 Chest to Bar Pul lups
2 Rounds of DT 135/95
12 Chest to Bar Pull ups
1 Round of DT 155/105
12 Chest to Bar Pull ups
6 sets
5 Touch & Go Power Cleans into
6 Front Rack Walking Lunges
Increase weight every 2 sets
10 Rounds
Every 2 minutes
1 Rope Climb
12 Toes to Bar
8 Box Jump Overs 24/20
(rest remaining time)
* Scale Reps from the beginning so you can complete each round in about 1 minute.
* If you miss a round, sit out the 2 minutes and workout becomes an AMRAP.
* Score is number of rounds completed as RX
200 Meter Run
10 Burpee Box Jump Overs 24/20
400 Meter Run
10 Burpee Box Jump Overs 24/20
800 Meter Run
10 Burpee Box Jump Overs 24/20
400 Meter Run
10 Burpee Box Jump Overs 24/20
200 Meter Run
10 Burpee Box Jump Overs 24/20
Pause Front Squat
Build to a Heavy Triple
Then perform 3 x 3 @ 80% of your triple
Ten rounds for time of:
10 Thrusters, 95#
10 Ring push-ups
In honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010
To learn more about Coe click here
95/65 lbs
*Build up to a heavy triple
For Time
200 meters Run
10 Bar Muscle Ups
10 Single Arm DB Push Press 50/35
20 C2B Pullups
20 Single Arm DB PP 50/35
30 Pullups
30 Single Arm DB PP 50/35
200 meters Run
*Start at 70% and build up
(3 rounds each)
* Partner 1 does 2 rounds (back to back) then partner 2 does 2 rounds. Continue until both have completed 3 rounds (6 rounds each)
Tabata
Hanging L-Sit Hold
Tabata
Plank
*No rest between tabatas
3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
3 thrusters 65/45 lb
3 jumping chin-over-bar pull-ups
6 thrusters 65/45 lb
6 jumping chin-over-bar pull-ups
9 thrusters 65/45 lb
9 jumping chin-over-bar pull-ups
12 thrusters 65/45 lb
12 jumping chin-over-bar pull-ups
15 thrusters 65/45 lb
15 jumping chin-over-bar pull-ups
18 thrusters 65/45 lb
18 jumping chin-over-bar pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
3 thrusters 65/45 lb
3 chin-over-bar pull-ups
6 thrusters 65/45 lb
6 chin-over-bar pull-ups
9 thrusters 65/45 lb
9 chin-over-bar pull-ups
12 thrusters 65/45 lb
12 chin-over-bar pull-ups
15 thrusters 65/45 lb
15 chin-over-bar pull-ups
18 thrusters 65/45 lb
18 chin-over-bar pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
Increase weight on the clean and jerk each round.
Men: 145-165-185-205-225 lb.
Women: 115-125-135-145-155 lb.
*Courtesy of CrossFit.com
