15 Deadlift - @30/40 Intermediate: @35/50 RX: @40/60
15 Power clean
15 Hang power clean
15 Front squats
15 Shoulders to overhead
15 Bar facing burpees
2 min pause
10 Deadlift - @30/40 Intermediate: @35/50 RX: @40/60
10 Power clean
10 Hang power clean
10 Front squats
10 Shoulders to overhead
10 Bar facing burpees
Total TC: 17 min
"For Time – Barbell Blitz x 2"
This WOD is a two-part barbell assault on your grip, lungs, and legs. The first part uses 30 seconds on / 30 seconds rest intervals, the second part is a straight sprint.
This workout rewards barbell cycling skill, mental grit, and transition speed. Empty the tank in the sprint round!
Barbell workout, Bike workout, Lunges workout, Power Snatch workout, Row workout
90 ON/90 OFF X 6
24 FR. Lunges
ME cal bike
14 Power Snatch
ME cal roning
devils clean workout, devils cluster workout, knee raises workout, rope climb workout, rowing workout, toes to bar workout
3 ON/2 OFF
A:
12/15 cal row
8 Double DB devils clean
ME Rope climbs
B:
12/15 cal row
8 Double DB devils clusters
ME Knee raises/knees to elbows/T2B
air squat workout, bike erg workout, Deadlift workout, interval crossfit workout, ski erg workout
1 ON/1 OFF
6/10 / Intermediate: 8/12 / RX: 10/14 Cal ski
Then: Max Deadlifts in remaining time - @35/50 Intermediate: @45/60 RX: @60/80
Complete 60 total deadlifts
3 min pause
1 ON/1 OFF
8/12 / Intermediate: 10/14 / RX: 12/16 cal bike
Then: Max Air Squats in remaining time
Complete 100 Air Squats
assault bike workout, bike erg workout, Burpee workout, crossfit interval wod, high intensity crossfit workout, rowing workout, ski erg workout, toes to bar workout, v-up workout, wall walk workout
3 ON/1 OFF x 4
1: 22/28 cal bike + v-ups
2: 22/28 cal assault bike + wall walks
3: 22/28 cal roning + T2B
4: 22/28 cal ski + burpees to ski
air squat workout, Burpee workout, Devils press workout, Row workout, V-ups workout
3 min ON/1 min OFF x 3
Round 1:
12/15 cal row
8 Double DB devils press
ME (max effort) Air squats
Round 2:
12/15 cal row
8 Double DB devils press
ME (max effort) Atomic sit ups/V-ups
Round 3:
12/15 cal row
8 Double DB devils press
ME (max effort) Burpees
