50-40-30-20-10 of

WB and DB snatch 50/35

and 5-4-3-2-1 of RMU

Rest exactly 90 sec after each set

Goal is to stay unbroken

Part A: 5 cycles of 

1:40 minutes on 1:20 minute OFF - Run 200m, 15 C2B, 

AMRAP back rack lunge 135lbs/95lbs

Rest 3 minutes -

Part B: 5 cycles of 1:40 minutes on 1:20 minute OFF

- 15 bar hop burpees, 15 T2B

AMRAP deadlifts 135/95 

A: Tabata Row (20 sec on 10 sec off x 8 for max clas)

Rest 3 mins

x 3 rounds

Rest a full 5 mins and

B: Finish with 15-10-5 of row cals with and 15-10-5 of Double arm devil press 50/35

In teams of 2 Start with 2 km row

Then 12 rounds of (switching every movement)

12 Burpee BJ overs 24/20

12 DB thrusters 50/35

12 C2Bs

Finish with 1 km row

16-12-8-4 of sandbag squats with

40',80',120', 160' of hand walking

Right into 10-8-4-2 of sandbag cleans with

500m, 400m, 200m, 100m of runs after each set. 150#/100#

160 DU

800m row

1 mile run

800m row

160 DU

A: Clean and Jerk complex on the 2:20:

1 hang clean + 1 low hang clean (below the knee) + 1 full clean 1 jerk at x 4 sets at 60%, 65%, and 70%

B: Push press triples - 10 sets in the range of 60%-70% of your 1RM clean and jerk

500m run, 25 BJ overs at 24"/20",

15 DB hang squat clean 50 ,

10 BM

X 2 rounds

then rest 4 minutes and repeat for a single round 3 rounds total

5 rounds of 90 seconds on 1 min Off -

10 power cleans 135/95,

14 T2Bs,

AMRAP WBS

3 minute set rest - 5 rounds of

90 seconds on 1 min Off 20 WB, 

10 bar hop burpees, 

AMRAP deadlifts 135/95

Come cheer people all weekend as we host the final year of the #BeLikeBruce Fitness Festival

Friday from 6pm-8pm at CrossFit 306

Saturday - 9am -Noon at Riversdale Pool

Sunday - 8am-3pm at 306

Note last class is at noon today so we can set-up for the BLB.

800m run

70 GHD sit-ups

600m row

50 WBs

40 Burpees

30 HSPU

20 BM

1 min plank

20 knee tucks

20 V-ups

Rest 1 minnutes

x3

Part B:

6 RFT of:

3 Wall Walks

6 Front rack lunges 111/85

6 Thrusters at 115/85

36 DU

A: Back squats:

6x3 at 80%

B:Test your 3RM

Front squats

C:21-15-9

Cal Row with

Burpees over the rower

and C2Bs  

6 min on

3 min off

x3

AMRAP and pick up where you left off

6 BBJO 28"/24"

9 Power snatch 115/85lbs

12 T2Bs

8 rounds of:

200m run

12 DB Push Press 50/35

4 RMU

Rest exactly 90 sec after each round

A: 1 min plank

30 sec hollow body flutter kicks

30 weighted russian twist

Rest 2 minutes Repeat

10 rounds for time of:

40 DU 

5 Power snatch 115/85 

5 OHS at 115/85

Switching as needed on the clean and jerks but always running together complete as many rounds as possible in 25 mins of the following:

400m run 10 Clean and jerks at 185/125 (65%-70% loading)

3RFT

500m run

80 feet of sand bag carry 150/100

20 Strict HSPU

2 legless rope climbs

A: Push press

1x10 at 60%

1x8 at 65%

1x6 at 70%

\1x4 at 75% 2x AMRAP at 80%

B:10-1 of

Hang squat cleans 135lbs/95lbs

Bar Hop Burpees

Deadlifts

A:Back squats: 1x10 at 50% 1x8 at 60% 3x5 at 70% 2x4 at 75%

B: Front Squat 5x 4 at 20% less than your last set of back squat

C: Hero WOD "Tyler"

5 RFT of 7 RMU and 

21 SDHP at 95/65