2 Rounds

800m run forwards
400m run backwards

Did this for the CrossFit Tour in Dallas with Rich Froning, Dan Bailey and Bob Harper. Out in the sun after drinking all night. It SUCKED!! Backwards was worse...

3 rounds for time:

• 400 meter run
• 21 Kettle Bell Swings (Rx 53.5/35)
• 12 pull ups

3 Rounds for time

-400m run
-21 KB Swings (40#)
-12 Pull Up's

10-9-8-7-6-5-4-3-2-1..bodyweight for time.

Bench
Deadlift

Bench: Tried 185# Bench, got 7 reps. Scaled to 155# for the rest.
Deadlift: RX'd 185#

1 Mile Run
10 Hang Squat Snatch
10 Strict Pull Ups
10 Burpees

800m Run
10 Hang Squat Snatch
10 Strict Pull Ups
10 Burpees

400m Run
10 Hang Squat Snatch
10 Strict Pull Ups
10 Burpees

200m Run
10 Hang Squat Snatch
10 Strict Pull Ups
10 Burpees

Rx= 95lb Snatch

Done with 65lb Snatch
Blue Band assisted PU

S.W.O.D

B.S "or" D.L. 5-5-5-3-3-3

F.O.D

21-15-9

H.S.P.U
Snatch High Pull 155/105
Combo's

Back Squat 3 RM

90 min

1.Skill
A. EMOM for 8 min:
1) 8 C2B
2) 6 HSPU, abmat + 25 kg plates

B. Butterfly pull up practice for 30 min
- 3 x 8 kip swings
- 2 x 10 box assisted butterfly pull-ups
- 2 x 10 box assisted single leg butterfly pull-ups (alternate leg on box)
- 2 x 10 box assisted single leg butterfly pull-ups with jump (alternate leg
- 5 x 3 butterfly pull-ups

2.Jacked gymnastics 17.2.2018
A. 4 rounds:
- 30s max hollow rocks
- 10s rest / transition
- 30s max supermans (every rep pause at the top for 1 second)
- 10s rest / transition
- 30s max seated pike leg raises
- 10s rest / transition
- 40s max supine heel touches
- 60s rest

B. from 16.2.2018
3 rounds:
- 15 scap pull-ups
- 15 scap push-ups
- 2 rounds of Gymnastics Swimming, try to keep this unbroken, if possible
- Rest as needed

“Helen”

400m Run

21 KBS 1.5/1p

12 Pull ups

3 Rounds

Split Jerk