Rest

3 Rounds for time: Back Squat Push Press (BSPP) 25 Reps Lateral Barbell Hop* 25 Reps

Loading suggestions: Male athletes 95lbs/Female athletes 65lbs.

* Executed as follows:

Place loaded bar on the deck at the completion of the BSPP. Stand to one side of the bar Hop laterally to the other side with ankles together Hop back immediately in rapid fire succession

If [...]]]> http://www.crossfitresults.net/archives/1196 RFESS (rear foot elevated split squat) 6-6-6-6-6

Rest

5 rounds for time of: 12 pullups 12 burpees

Post loads and time to comments.

5 reps Deadlift 5 reps Clean Pull 5 reps Close Grip Snatch(power, sqt or split) 5 reps Back Squat 5 reps Good Morning 5 reps Row

Post loads and number of rounds to comments.

Rest

AMRAP in 10 minutes of: 10 reps overhead squats (50% of bodyweight) 10 reps push press (50% of bodyweight)

Post loads and number of rounds to comments.

Click here to view the embedded video.

Click here to view the embedded video.

RX’d = 3 rounds for time of: 95#M/65#W 3 rounds(Professional) 2 rounds (Collegiate) or 1 round (Amateur)

15 Bear Complex (power clean, front squat, pushpress, backsquat,pushpress=1rep) 30 pull ups 60 push ups 400 meter run or row

*original bear rules don’t apply/rest anytime as needed*

Post load, time and number of rounds to comments.

Rest

3 rounds for time of: 25 Kettlebell Swings 55/35 20 Wall Balls 20/10 15 Burpees (Mini Met-con Courtesy Crossfit Invictus)

Post loads and time to comments.

RFESS (Rear Foot Elevated Split Squat) 5-5-5-5-5 each leg

Rest

4 rounds for time of:

5 Burpee Box Jumps 8 Knees to Elbows (KTE) 10 Pull ups

Post loads and time to comments.

6 reps, Row 6 reps, Clean 6 reps, Front Squat 6 reps, Shoulder Press 6 reps, Back Squat 6 reps, Good Morning

Post load and number of rounds to comments.