Seaway Valley Crossfit

‘Fight Gone Bad” version 2.0

Burpees
Mountain Climbers
Sumo Deadlift High Pulls (75lbs)
Power Hang Cleans (75lbs)
Air Squats

- 3 rounds
- 1 minute per station (running clock)
- 1 minute rest between stations

3 rounds for time:

30 split squat jumps
30 advanced plank (opposite arm raise with opposite leg raise. 15 per side)
1/2 lap sprint
30 sit ups
1/2 lap sprint

Bench Press 7-7-7-7-7

Empty the Tank:

4 Rds for time:

50 double unders
10 ring dips
20 burpees

8-6-4-2
muscle ups (men)/chest to bar pull ups (women)
Overhead SquatHS 95/135
DeadLift 205/315
Handstand pushup
Empty the Tank”

4 rounds:
35 crunches
60 second plank

3 rounds for time:

pistols 10 (1 legged squat)
1 arm snatch 10 (40lbs/60lbs)
800m run (6 laps)

Fun Forty Friday!

40 double unders
40 t-t-bar
40 double unders
40 burpees
40 double unders
40 overhead walking lunge
40 double unders
40 back ext
40 double under
40 butterfly weighted sit ups

Deadlift 10    Dead Hang Pull Ups 2

Deadlift 8       Dead Hang Pull Ups 4

Deadlift 6       Dead Hang Pull Ups 6

Deadlift 4       Dead Hang Pull Ups 8

Deadlift 2       Dead Hang Pull Ups 10

“Empty the Tank”

Skill Development: Kipping Pull Ups

“Circuit for Points”

Wall Balls

Push Ups

Air Squats

Turkish Get Ups

Push Press (75lbs)

- 1 minute per station. Clock doesn’t stop, so rush to the next station.

- 1 minute break between circuits.

- 4 rounds.

21-15-9
burpees
hang cleans 85/115
kb swings

“Empty the Tank”

100 Sit Ups

Power Snatch 3-3-3-3-3-3-3

Empty the Tank:

four rounds of:
Ring mountain climbers 40 (feet in rings)
Double unders 20
MB Slams 20