CrossFit:
Frank the Tank
AMRAP 5:
Buy-In: 50 Wallballs
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts (275/185)
6 Lateral Barbell Burpees
Body Armor Primer
3 "Giant" Sets:
:30s Wall Facing Handstand Hold
10 Dumbbell Box Step-Ups, 24"/20" (5 each leg)
16 Single Arm Suitcase Deadlifts (8 each)
Rest 2:00 between sets.
Box Squat
On the Minute x 8 Sets:
2 Repetitions
Sets 1+2 - 60% of 1RM Back Squat
Sets 3+4 - 65% of 1RM Back Squat
Sets 5+6 - 70% of 1RM Back Squat
Sets 7+8 - 75% of 1RM Back Squat
Back Squat
3 Sets of 2
Set #1 - 83%
Set #2 - 85%
Set #3 - 87%
Frank the Tank
In a 5:00 Window…
50 Wall Balls (20/14) *Females 9′
Time remaining, AMRAP:
12 Deadlifts (185/135)
12 Barbell Facing Burpees
Starting at 10:
In a 5:00 Window…
35 Wall Balls (20/14) *Females 9′
Time remaining, AMRAP:
9 Deadlifts (225/155)
9 Barbell Facing Burpees
Starting at 15:
In a 5:00 Window…
20 Wall Balls (20/14) *Females 9′
Time remaining, AMRAP:
6 Deadlifts (275/185)
6 Barbell Facing Burpees
Synergy:
10 Ring Rows with a :20 Hold at the top of the pull on the last rep
Then,
10 Rounds for Time:
1 Wall Walk
5 Hand Release Pushups
10 KB Sumo DL High Pulls