WOD 12.5

Complete as many reps as possible in 7 minutes of the following rep scheme:
45/25kg Thruster, 3 reps
3 Chest to bar Pull-ups 
45/25kg Thruster, 6 reps
6 Chest to bar Pull-ups 
45/25kg Thruster, 9 reps
9 Chest to bar Pull-ups
45/25kg Thruster, 12 reps
12 Chest to bar Pull-ups 
45/25kg Thruster, 15 reps
15 Chest to bar Pull-ups 
45/25kg Thruster, 18 reps
18 Chest to bar Pull-ups 
45/25kg Thruster, 21 reps
21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Camille LeBlanc-Bazinet sets Crossfit Fran Ladder record from CrossFit Hoboken on Vimeo.

Strength

Snatch

1 – 1 – 1 – 1 – 1

WOD

3 rounds for reps
30 sec on 30 sec off
Box jumps
Double Unders
KB Swings

You will move through the workout as follows: 30sec of box jumps, 30 sec rest, 30 sec of double unders, 30 sec rest etc.

Score = total reps at the end of the 3 rounds

______________________________

RX- 60/50cm box, KB-24/16kg
INT- 50/40cm box, KB- 20/12kg
BEG- 40/30cm box, KB- 16/8kg

Strength

Bench press 5 – 5 – 3 – 3 – 1 – 1

Skill

Chest to bar Pull ups

WOD

TABATA This:

Squat

Press Up

Sit Up

Strength

O/H Squat 5 x 5

WOD

5min AMRAP

5 O/H Squat

10 KB Snatches

——————————————

RX – 50/30kg OH Squat, 24/16kg KB Snatch

INT – 35/20kg OH Squat, 16/12kg KB Snatch

BEG – 20/12.7kg OH Squat, 12/8kg KB Snatch

WOD

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 9/6kg ball
90 Double-unders
30 Muscle-ups

Scale 1

150 Wall ball shots, 9/6kg ball
90 Double-unders (360 singles)
30 Ring dips

Scale 2

150 Wall ball shots, 9/6kg ball
90 Double-unders (360 singles)
30 Push ups

Skill

Muscle up

WOD

9-6-3 reps for time of:
70/50kg Thruster
Muscle-up

Scale

9-6-3 reps for time of:
70/50kg Thruster (or 50/30kg)
Pull up and ring dips

Skill: Muscle up

WOD

Five rounds for time of:
Turkish Get-up, 20/12kg barbell, 21 reps
Run 400 meters

Skill:

Muscle Up

WOD

“DT“

Five rounds for time of:
70/50kg Deadlift, 12 reps
70/50kg Hang power clean, 9 reps
70/50kg Push jerk, 6 reps

Scale 1

Five rounds for time of:
60/40kg Deadlift, 12 reps
60/40kg Hang power clean, 9 reps
60/40kg Push jerk, 6 reps

Scale 2

Five rounds for time of:
50/30kg Deadlift, 12 reps
50/30kg Hang power clean, 9 reps
50/30kg Push jerk, 6 reps

WOD

“Michael“

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups