CrossFit Workouts

Super Charged Sunday! Metcon Tommy V  For time: 115/75 pound Thruster, 21 reps 15 ft Rope Climb, 12 ascents 115/75 pound Thruster, 15 reps 15 ft Rope Climb, 9 ascents 115/75 pound Thruster, 9 reps 15 ft Rope Climb, 6 ascents Benchmark  “Ellen”   3 Rounds for Time: 20 Burpees 21 Dumbbell Snatches 50/35 pounds, single dumbbell 12 Dumbbell Thrusters 50/35 pounds, dual dumbbells Inbetweener  Five rounds for time of: 30 Air Squats 25 Mountain Climbers Ea.  20 Kettlebell Swings (24/16 kg) 15 Single Arm Kettlebell Rows  10 Hand Release Push Ups  5 Ab Wheel Roll Outs  Rest 2 minutes between Rounds 
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Teams of Two! Metcon In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements:60 seconds of Slamballs (30/20 lbs)60 seconds of Rest60 seconds of Box Jump Overs (24/20”)60 seconds of Rest60 seconds of Burpees60 seconds of Rest60 seconds of Sit-Ups60 seconds of RestOne partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.
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Bench Press! Weightlifting Three sets of:Bench Press x 6 reps @ 20X0Rest 30 secondsDynamic Push-Ups x 10 reps @ 10X0Rest 2 minutes Metcon Complete four rounds for max reps of pull-ups:Row 500/400 MetersPull-Ups x Max Reps Rest 90 seconds
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Bulgarian Split Squats! Weightlifting Three sets of:Bulgarian Split Squat x 10 reps each @ 30X0Rest 30 secondsBanded Face Pulls x 10 reps @ 2111Rest 30 seconds Metcon Rounds of 15, 12 and 9 reps for time of:ThrustersBurpees over Barbell(recommended weights 135/95 lbs)
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Deadlifts! Weightlifting Five sets of: Deadlift x 3 reps @ 2011 *Use Hex Bars for Deadlifts Today Rest 3 minutes – Increase the deadlift load each set Metcon Against a 3-minute running clock, perform the following:Row 250 Meters10 Hex Bar Deadlift (225/155 lbs) Burpees in the remaining time Rest 2 minutes between sets and complete a total of four sets. Score = Burpees 
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