“Herzberg”
AMRAP35 w/ a Partner
800m MB Run
10 DB ManMakers (2×50, 2×35#)
21 Burpee Box Jump Overs (24/20″)
6 Rope Climbs
AMRAP35 w/ a Partner
800m MB Run
10 DB ManMakers (2×50, 2×35#)
21 Burpee Box Jump Overs (24/20″)
6 Rope Climbs
Eric Herzberg was KIA on October 21st, 2006 in Iraq. He was a member of Hudson River CrossFit. Grab a partner and do this workout in his honor.
Strength:
5 Rounds:
8R/8L Dual DB Single Leg Deadlift
8R/8L Dual DB Bench Press (alternating, keep one locked out at all time)
8R/8L Dual DB Single Leg Deadlift
8R/8L Dual DB Bench Press (alternating, keep one locked out at all time)
Metcon:
5 Rounds
15 Russian Kettlebell Swings (53/35#)
15 Pushups
15 Russian Kettlebell Swings (53/35#)
15 Pushups
15m Sled Push (+90/+50#)
LITE Classes:
5 Rounds
15 Russian Kettlebell Swings
15 Pushups
15 Russian Kettlebell Swings
15 Pushups
15m Sled Push
25 Minutes:
3 Rounds
100 Double Unders
10 Squat Snatches (115/75#)
15 Toes To Bar
20/15 Cal Assault Bike
100 Double Unders
10 Squat Snatches (115/75#)
15 Toes To Bar
20/15 Cal Assault Bike
w/ remaining time:
Find 2RM Overhead Squat
Find 2RM Overhead Squat
LITE Classes:
AMRAP20
200 Singles
10R/10L DB Snatches
15 Hanging Knee Raises
20/15 Cal Assault Bike
200 Singles
10R/10L DB Snatches
15 Hanging Knee Raises
20/15 Cal Assault Bike
From 21:01 – 24:00
Max Effort Hollow Hold
Max Effort Hollow Hold
Weightlifting:
1 Power Clean + 1 Hang Clean (15 Minutes to find a max for the day)
Hang Clean is from above the knee, full squat.
Metcon:
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
LITE Classes:
Today we will spend some time reviewing the Hang Power Clean.
5 Rounds
30 Air Squats
10 Strict Pullups
10 Ring Dips
10 Hang Power Cleans
30 Air Squats
10 Strict Pullups
10 Ring Dips
10 Hang Power Cleans
CrossFit Classes:
From 0 – 5:00
200m Farmer Carry (2×70/2×53#)
200m Farmer Carry (2×70/2×53#)
From 5:01 – 25:00, AMRAP
600m Run
30′ HS Walk
15 Sandbag Over Shoulder (100/75#)
600m Run
30′ HS Walk
15 Sandbag Over Shoulder (100/75#)
At 27:00:
50 HSPU
50 HSPU
32:00 Time Cap
LITE Classes:
25 Minutes:
8R/8L Single Leg Deadlifts
8R/8L SeeSaw Presses
8R/8L Split Squats
8R/8L Renegade Rows
1:00 Plank
8R/8L Single Leg Deadlifts
8R/8L SeeSaw Presses
8R/8L Split Squats
8R/8L Renegade Rows
1:00 Plank
Weightlifting
Back Squat (1 Rep Max)
Metcon
AMRAP10
1000m Row
50 Wall Balls
30 Box Step Ups at 20″ (2×50/2×35)
Max Row with remaining time
1000m Row
50 Wall Balls
30 Box Step Ups at 20″ (2×50/2×35)
Max Row with remaining time
LITE Classes:
AMRAP20
500m Row/Ski
25 Wall Balls
10 DB Box Step Ups
500m Row/Ski
25 Wall Balls
10 DB Box Step Ups
In Teams of 3:
150 Bench Press (135/80#)
*10 Syncho HR Pushups every switch
*10 Syncho HR Pushups every switch
150 Burpee Box Jump Overs (24/20″)
*10 Syncho Air Squats every switch
150 Cal Assault Bike
*10 Syncho Hot Potato Situps every switch (20/14#)
CrossFit and CrossFit LITE Classes:
8 Rounds:
200m Sprint
Rest 1 Minute
200m Sprint
Rest 1 Minute
Score = Total time, including rest.
Gymnastics
3 Rounds:
20′ Handstand Walk or :20 Handstand Hold
:20 Hollow Hold
20′ Handstand Walk or :20 Handstand Hold
:20 Hollow Hold
