hoosiercrossfit

MainAMRAP 7 minutes of:20 dumbbell deadlifts40 double-unders Core AccessoryTabata plank hold :20 on x :10 off for 8 rounds

MainSet a clock for 12 minutes and complete:1 minute of squat cleans1 minute of push jerks2 minutes of squat cleans2 minutes of push jerks3 minutes... Read More

MainE2 min x 14 min;Shoulder press 3-3-3-3-3-3-3 reps Core AccessoryTabata bicycle crunches :20 on x :10 off for 8 rounds (4 min)

MainAMRAP 20 min;Run 400 meters* runs should be done in 2 min or less15 strict pull-ups15 GHD hip extensions/ banded good mornings Core Accessory4-5 min... Read More

Main4 x 4-minute rounds (16 min), for max calories/reps of:Bike for 20 seconds, rest 10 secondsRow for 20 seconds, rest 40 secondsRow for 20 seconds,... Read More

MainAMRAP 10 min;10 power cleans* 40-50% of 1rm clean10 strict handstand push-ups Core AccessoryTabata plank hip taps :20 on x :10 off for 8 sets... Read More

MainBarbell thruster 1-1-1-1-1-1-1-1-1-1-1-1 repsE90 sec. x 12 sets (18 min) Core AccessoryTabata alt. leg V-ups :20 on x :10 off for 8 sets