Cement Mixer (Time)
On the 3:00 x 7 Rounds:
400 Meter Run
12 Toes to Bar
*Score is slowest round
400 m Run: 500/400 m Row or Skierg 1000 m Bikerg or 24/20 Cal Bike
Cement Mixer RX+ Version
On the 3:00 x 7 Rounds:
400 Meter Run
9 Toes to Bar
3 Bar Muscle-ups
Score: Slowest Round
STRICT PRESS
12 Minutes Strict Press
Max Repetitions of Strict Press @ 85%
* To Technical Failure
* Add 5# From Last Attempt
“Holy Smokes”
10-8-6-4-2:
Dumbbell Thrusters
250/225 Row
Devils Press
250/225 Row
FX: 35s/25s
RX: 50s/25s
Back Squat
17 Minutes Back Squat
Max Repetitions of Back Squats @ 80%
* To Technical Failure
* Add 10# From Last Attempt
“Lights Out”
75 Hang Power Snatches
Every 2 Minutes [Starting at 0:00]:
15 Thrusters
Time Cap: 15 Minutes
FX: 45/35
RX: 75/55
Back Squat
17 Minutes Back Squat
Max Repetitions of Back Squats @ 80%
* To Technical Failure
* Add 10# From Last Attempt
“Lights Out”
75 Hang Power Snatches
Every 2 Minutes [Starting at 0:00]:
15 Thrusters
Time Cap: 15 Minutes
FX: 45/35
RX: 75/55
“Dubstep”
3 Rounds:
80 Dus (120 SU)
800 Meter Run
3 Rope Climbs (15′)
Time Cap: 25 Minutes
FX: 120 SU
RX: As written
RX+: Legless
DEADLIFT
15 Minutes Deadlift
Max Repetitions of Deadlifts @ 80%
* To Technical Failure
* Add 10# From Last Attempt
“Pick-Me-Up”
Buy-In: 1,500/1350 Meter Row
60 Burpee Box Box Jump Overs
30 Deadlifts
* Partition Box & Deadlift However
Time Cap: 15 Minutes
FX: 185/125
RX: 225/155
RX+: 275/185
Barbara
5 Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Big Business
[TEAMS OF 3]
For Time:
60 Power Snatches
50 Box Jump Overs
60 Clean & Jerks
50 Box Jump Overs
45 Power Snatches
50 Box Jump Overs
45 Clean & Jerks
50 Box Jump Overs
30 Power Snatches
50 Box Jump Overs
30 Clean & Jerks
50 Box Jump Overs
Time Cap: 35 Minutes
FX: 60’s: 75/55; 45’s: 95/65; 30’s: 115/85
20″/18″
RX: 60’s: 95/65; 45’s: 115/85; 30’s: 135/95
24″/20″
Front Squat
Max Repetitions of Front Squats @ 90%
* To Technical Failure
“Bummed Out”
3 Rounds For Time:
600 Meter Run
30-20-10 Front Squats*
15 T2B
R1 | Back Rack Lunge
R2 | Front Rack Lunge
R3 | Overhead Lunge
Time Cap: 18 Minutes
FX: 95/65; Leg Raises
RX: 115/85
RX+: 135/95*
“Cold Turkey”
2:00 On/ 1:00 Off
100/80 Cal Bike
2,000/1,800 Meter Row
10 Rope Climbs (15′)
Time Cap: 35 Minutes
FX: 2:1 RC
RX: As Written
RX+: ECHO