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Workout 1: The Chief;
5 x 3 Minute AMRAPS;
3 Minute AMRAP
3 Power Cleans
6 Push-ups
9 Air Squats
Rest 1:00
Workout 2: 20.1
For Time; (15 Minute Cap)
10 Rounds;
8 Ground 2 Overhead @43/30
10 Bar Facing Burpees
Workout 3: CrossFit.Com 200126
5 Rounds For Time;
5 Strict Press
10 Push Press
15 Push Jerks @43/30
Workout 4;
343
For Time:
100 Deadlifts @60/40
100 Power Cleans @40/30
100 Ground to Overhead @30/20
43 Burpees
Workout 5;
Open Workout 14.5
For Time;
21-18-15-12-9-6-3
Thrusters @43/30
BF Burpees
Workout 6;
CrossFit Workout of the Day 191212
10 Minute AMRAP
10 Clean and Jerks
10 Front Squats
@60/40
Workout 7: Bartender
5 Rounds;
12 Deadlifts
9 Overhead Squats
6 Hang Snatches @70/50
Workout 8: Holleyman
30 Rounds;
5 Wall-Balls Or 5 Jump Squats
3 HSPU
1 Power Clean @100/70
Scale Power Clean: To a heavy Single Weight 75-85% of 1RM
Workout 9: Donny
21-15-9-9-15-21
Deadlifts @100/70
Burpees
Workout 10: Lynne
5 Rounds for MAX REPS
Bodyweight Bench Press
Pull-Ups
That is 10 Barbell workouts, however in my previous videos, I covered workouts that are usually done with a barbell. these workouts are;
Isabel – 30 Snatches @60/40
Grace – 30 Clean and Jerks @60/40
Randy – 75 Power Snatches @30/20
DT – 5 Rounds, 12 DL, 9 HPC, 6 G2OH @70/50
NANCY – 5 Rounds, 400M Run, 15 OH Squats @40/30
Elizabeth – 21-15-9 Squat Cleans @60/40, Ring Dips
Diane – 21-15-9 DL @100/70, HSPU
KALSU – 100 Thrusters @60/40, EMOM 5 Burpees
If RX is far too heavy for your ability, lighten the load to a weight that allows you to move well, keep technique perfect, but still have a high heart rate.
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INFO:
Gym: CrossFit 505
Program: 64 Training Systems
Music: Artlist