Press and 400m run sandwich

1RM Press

For time:
400m run
21-15-9
Burpees
Box jumps
400m run

FGB!

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

PCs and Christine

16Jun10

Power cleans 1RM

"Christine"
3 rounds for time of:
500m row
12 Deadlifts (Max BW;Min 50% 1RM if known)
21 Box jumps

Max BS and mini metcon

Agility/plyometric warm up

Back squat 1RM

3 rounds for time of:
20 Lunges
20 Box jumps
20 Push ups
10 KB swings

DLs and "The Chief"

Deadlift 1RM

"The Chief"

Max rounds in 3 minutes of:
Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.