“Tommy Mac”
2RFT:
- 12 Burpees
- 12 Thrusters (35/50)
- 12 Burpees
- 12 Power Snatches (35/50)
- 12 Burpees
- 12 Push Jerks (35/50)
- 12 Burpees
- 12 Hang Squat Cleans (35/50)
- 12 Burpees
- 12 Overhead Squats (35/50)
30 min cap
Train for change
“Tommy Mac”
2RFT:
30 min cap
A. Deadlift
E2.5M
B. 4 x 4-minute Rounds for reps:
*Rest 2-minutes between rounds
A. Front Squat
E2.5M
B. 2 sets for time:
2 mins rest between sets.
A. EMOM 12 (4 rounds)
1 – 5-8 DB Bench Press
2 – 5-8 DB Bent over row (each arm)
3 – 10 hollow rocks into 20 sec hollow hold
B. Benchmark “Fight Gone Bad”
3 rounds (17 mins)
1) Wall balls (14lbs/20lbs)
2) Sumo deadlift high-pulls (25/35)
3) Box jumps (20/24”)
4) Push presses
5) Row calories
6) Rest
A. 5 Sets for load:
3 BTN push presses + 3 Overhead squats
E2.5M
B. 12 min AMRAP
A. 8 Sets for load:
*Perform a new set every 1:30
B. For time:
21-15-9-6-3 Reps for time:
15 min cap
Whitten
5RFT
45 min cap
A. Push Jerk
E2M
B. EMOM 10
1) 200m Run
2) Max bar muscle-ups
Scale back to C2B, Chin over pull-ups or jumping pull-ups.
Finisher:
Accumulate
A. E2M for 10 (5 sets)
10 sec between singles
B. EMOM 16 (4 sets)
Min 1- 8 Deadlifts (70/100)
Min 2 – 12 Burpees over the Bar
Min 3 – Max Cals Bike
Min 4 – Rest
A. Overhead Squat
E2M
*Aim heavier than 3’s on 1/8
B. 7RFT
14 min cap
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