February 2016 - RCF NuernbergRCF Nuernberg


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Each for time:
Row: 3x 1000 m

Every 1 min for 24 mins, alternating between:
20 Row (calories)s
15 Box Jumps
15 Wall Balls
15 Shoulder-to-Overheads

Work on pacing!

3 rounds for time of:

10 Row (calories)s

10 Kettlebell Swing (American)s, 32/24 lbs

10 Burpees

 

Rest 3 mins

 

2 rounds for time of: 

10 Row (calories)s

10 Kettlebell Swing (American)s, 32/24 lbs

10 Burpees

 

Rest 2 mins

 

1 rounds for time of: 

10 Row (calories)s

10 Kettlebell Swing (American)s, 32/24 lbs

10 Burpees

 

 

For time:
Row, 500 m
40 Air Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups

Complete as many rounds as possible in 18 mins of:
15 Box Jumps, 24/20 in
12 Push Press, 115/75 lbs
9 Toes To Bars

Deadlift 1 Rep Max

For time:

15 Cleans, pick load

Use 50% of the max deadlift you just found

For time:
12 Cleans, pick load

Use 50% of the max deadlift you just found

For time:
9 Cleans, pick load

Use 50% of the max deadlift you just found.

EMT#3

FOR TIIME:

20 Pull-ups

20 Wall Balls, 20 lbs

20 Front Squats, 50 kg

20 Kettlebell Swing (American)s, 24 kg

20 Double Unders, 24 kg

20 Kettlebell Swing (American)s, 24 kg

20 Front Squats, 50 kg

20 Wall Balls, 20 lbs

20 Pull-ups

20:00 AMRAP:
10 Medicine Ball Cleans, 20 lbs
10 Push-ups
5 Back Squats, 225 lbs
10 Medicine Ball Cleans, 20 lbs
10 Push-ups
5 Back Squats, 225 lbs

Clean 1 rep
Bench Press 1 rep
Overhead Squat 1 rep

Clean is from the ground, power or squat.

Complete as many rounds as possible in 10 mins of:

30 Double Unders
15 Power Snatches, 75/55 lbs


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