mazzeojump
Mike Mazzeo’s 44″ Box Jump (With no shin scars!)
BENCH PRESS 5-5-5-3-3-3
7 ROUNDS FOR TIME:
7 – Squat Clean
7 – Ring Dips
7 – Burpees
Loading for the cleans should be about 65% of your 1RM
mazzeojump
Mike Mazzeo’s 44″ Box Jump (With no shin scars!)
BENCH PRESS 5-5-5-3-3-3
7 ROUNDS FOR TIME:
7 – Squat Clean
7 – Ring Dips
7 – Burpees
Loading for the cleans should be about 65% of your 1RM
Box Jump Victim #2 – Carlina – Gnarly, gonna look sweet in dress!
Advanced:
6 Sets @ 85% of 1RM Clean:
1 – Squat Clean
2 – Front Squats
Rest 2-3 minutes between sets
Clean Pulls 3 X 1.1.1. @ 1RM Clean
E2MOM 10 Minutes for each couplet (20 minutes total):
5 – Clusters (Squat Clean to Thruster) @ 50%1RM
10 – Toes To Bar
5 – Ground to Overhead @ 50% 1RM
10 – Box Jump (24/20)
Intermediate:
Row 1000 Meters (moderate pace)
Rest 5 minutes
20 Minute AMRAP:
10 – Deadlift
8 – Power Clean
6 – Push Press
4 – Burpees
Dianne/Elizabeth/Fran Medley.
For Time in Teams of 2 with one person working at a time complete the following:
20 – Deadlifts (225/135)
20 – Handstand Push Ups
14 – Deadlifts
14 – Handstand Push Ups
8 – Deadlifts
8 – Handstand Push Ups
20 – Power Cleans (135/95)
20 – Ring Dips
14 – Cleans
14 – Ring Dips
8 – Cleans
8 – Ring Dips
20 – Thrusters (95/65)
20 – Pull Ups
14 – Thrusters
14 – Pull Ups
8 – Thrusters
8 – Pull Ups
Split the reps equally for each exercise but break them up any way you wish and complete all exercises in the order shown. One bar per team so you have to be prepared to change the weights during the rest periods. Pair up with someone able to use the same weights as you for the entire workout. Scale as needed.
Congratulations to Joe Wilsback Sr on 2 successful 40″ box jumps… it’s a shame about the third attempt! (damn! That’s gonna leave a mark!)
1 Mile Run For Time
Rest 5 minutes
7 – Rounds with one minute of each exercise
Wall Ball (20/14)
Sit Ups (Anchored)
This is a 14 minute workout with no rest between exercises or rounds.
6 Rounds of a 3 minute AMRAP of:
3 – Power Clean (@75% 1RM)
6 – Knees to Elbows
9 – Air Squats / 9 – Ring Dips
Do Air Squats on the odd numbered rounds and Ring Dips on the even numbered rounds
Rest 1 minute between each 3 minute round and record your total rounds completed