CrossFit Disco

10, 9,8,7,6,5,4,3,2,1

75% body weight power clean (scaled to 65)

pull ups (assisted due to ripped hands from Saturday)

Back Squat:
- 60kg x 8 = 480
- 80kg x 8 = 640
- 100kg x 8 = 800
TOTAL = 1,920

Good Mornings:
- 30kg x 8 = 240
- 40kg x 8 = 320
- 60kg x 8 = 480
TOTAL = 1,040

Reverse Lunge to 24" Box Step-up to single leg Calf Raise...done with barbell on shoulder
- BW(85kg) + 20kg x 8 = 840
- BW(85kg) + 25kg x 8 = 880
- BW(85kg) + 25kg x 8 = 880
TOTAL = 2,600

Bosu Ball Lunges - 2 Bosu balls, 1 leg on each - lunge down until knee touches floor then back up, holding weight overhead
- BW(85kg) + 5kg x 10 = 900kg
- BW(85kg) + 10kg x 10 = 950kg
- BW(85kg) + 20kg x 10 = 1,050kg
TOTAL = 2,900kg

GRAND TOTAL = 8,508

Sumo Deadlift 2RM @210#

5 min rest then:

400m Run Backward

200m Run Forward

100 Double Unders

50 Knees to Elbows

30 Kettle Bell Swing 1.5/1pood Rx+ 2Pood

20 Box Jump 20″

200m Run

Sumo Deadlift 2RM 5 min rest then: 135 lbs

400m Run Backward (harder than you think)
200m Run Forward
100 Double Unders (300 singles - I'm working on those dang doubles!!)
50 Knees to Elbows (horizontal)
30 Kettle Bell Swing 1.5/1pood Rx+ 2Pood, green bell
20 Box Jump 20″ (baby box)
200m Run

100 m swim
20 pushups
100 m swim
19pushups
100 m swim
18 pushups
Repeat this progression until 10 p/u (17, 16, 15....10)
Then do the swim + 10 p/u for the last 5 sets

Total swim yardage is 1500 m

Sumo Deadlift 2RM

5 min rest then:

400m Run Backward

200m Run Forward

100 Double Unders

50 Knees to Elbows

20 Box Jump 20″

200m Run

Sumo DL-145lb rounded back @ 2nd one.
Would have Rx'ed if....I could start jumping on a 20in box. :( Yellow KBS
30 Kettle Bell Swing 1.5/1pood Rx+ 2Pood

CONTINUOUS CLOCK!
AMRAPS WERE BACK TO BACK TO BACK

10min AMRAP
Max dips assisted with green band.
100m Sprint to and back.
max handstand push ups
400m run
(From this count max dips, and max HSPU)

10min AMRAP
5 v-ups
sprint back 100m to and back.
10 medball sit ups
200m run
15 Toes to bar
(From this count completion of each SET of exercises as 1 point)

10 min AMRAP
25 double unders or tuck jumps
max pull-ups assisted with blue band
20 stick jumps
max push-ups
(From this count max pull-ups and push-ups)

Total count: 60

10 rounds for time:

-10 back squat x% your body weight
-10 bench press x% of your body weight
-10 deadlift x% of your body weight

• combined percentage of your body weight needs to be 300%. You can decide the ratio your self. For example: -back squat 90% of bw -bench press 80% of bw -deadlift 130% of bw (90+80+130= 300)

In teams of two, complete the following for time:

• 150 x 24" Box Jumps Person A rows 250m whilst Person B does as many 24" Box Jumps as they can in that time. Once Person A has rowed 250m, swap positions and Person B rows 250m whilst Person A Box Jumps. Keep repeating until 150 x 24" Box Jumps are completed. Then straight away move into...
• 150 x Push-Ups (hand release) Person A rows 200m whislt Person B does as many Hand Release Push-Ups as they can in that time. Cycle through as above until 150 x Hand Release Push-Ups are done. Then straight away move into...
• 150 x 20kg Plate Sit-Ups Person A rows 150m whilst Person B does as many 20kg plate sit-ups as they can in that time. Cycle through as above until 150 x 20kg Plate Sit-Ups are done.

Matty O & Bretto: 24:58
5.19km rowed

10 HSPU
20 Wall Ball
30 Toes to Bar
40 Clean
50 Burpees
60 SDHP