Build up to a 12RM deadlift
Touch-n-go style
Unlimited time.
Post every attempt, including warm-ups, to comments.
21-15-9
Bench Press @ 225
Strict Ring Pullups
Scale as needed. Post loads and times to comments.
100 UNBROKEN KB Swings @ 70 pounds/53 pounds
Every time you drop the KB to rest you must perform 12 burpees on the spot.
Post loads, number of burpees, and times to comments.
5 Zercher Deadlifts
10 Zercher Lunges(5 per leg)
200M Run
4 rounds for time
Men @ BWT+. Women @ 65% BWT+.
3 minute amrap
2 Tire Flips @ 3x BWT+
6 Ring Pushups
Rest 5 minutes and repeat.
Post loads, rounds and reps to comments.
100′ Keg Carry @ BWT+
30 Pullups
100′ Keg Carry @ BWT+
30 Wall Balls
100′ Keg Carry @ BWT+
30 KB Swings @ 70/44 pounds(men/women)
Post loads and times to comments. (Fastest time at our Hybrid competition was 6:40)
Rest Day
Here is a video of Mike Jenkins absolutely smashing the 255 pound circus dumb bell at the Arnold in 2012. We are so proud to have Mike on our CrossFit Strongman seminar staff. His knowledge and experience is invaluable.
400M Yoke Carry @ 1.25X BWT
Every time you set the yoke on the ground perform 5 burpees on the spot.
Post loads, number or burpees, and times to comments.
Put your coaching hat on–what would you fix, if anything, in this woman’s yoke carry?
5 Axle Presses(pick up once from the floor)
3 Keg Presses(pick up once from the floor)
1 Atlas Stone Press
4 rounds each for time
Rest exactly 60 seconds between rounds
Pick weight that will challenge you at each movement
Post loads and times per round to comments