Warm-up: 500m row followed by 4 rounds of the following: 6 explosive wall balls, 6 sumo deadlifts, 6 step-ups, 6 strict push-ups. Workout: “Tabata Fight Gone Bad” Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises: Wall-ball 20 pound ball, 10 ft target. (Reps) Sumo deadlift high-pull 75 pounds (Reps) Box Jump 20″ box (Reps) Push-press 75 pounds (Reps) Row (Calories) There is no additional rest between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations. Post score to comments. Compare to 070326. Cool-down: Sit quietly for 3 minutes Powerlifting: A: Low Bar Back Squat @30×0 Work up to a 1RM. Rest as needed between lifts. B: Hang Squat Clean 5 x 3; Rest 2:00 C1: Russian Step-up 6 x 10 @10×0; Rest 20 seconds C2: Barbell Good Mornings 6 x 8 @1111; Rest 1:00 D: Butterfly Abmat sit-ups 4 x 20; Rest 1:00 “Fighting for Fitness” with Tandi Schaeffer by Again Faster Equipment,CrossFit Journal preview video [wmv] [mov] “Design, Build, Teardown, Repeat: Day 2” by Rogue Fitness – video [wmv] [mov]
