CrossFit Sebring

BENCHMARK WOD

"Barbara"

5 Rounds FT (2 min. rest between rounds)

10 Toes to Bar
20 Push Ups
30 Sit Ups
 40 Squats

WOD

STRENGTH: Front Squats 5-5-5-3-3

METCON: 20 min. AMRAP

10 Thrusters 45/65

20 Walking Lunges (40 steps)

30 Sit Ups

200m RUN or ROW

EVERY MINUTE ON THE MINUTE

Try to complete ALL of the following exercises within :60.... if you do, rest until the clock resets to :00, if you DON'T.... start over on :00

15 min. "EMOM"

10 Kettlebell Swings 45/30

10 Kettlebell Squats 45/30

6 Med Ball Cleans

10 Med Ball Russian Twists

6 min. Met-Con "EMOM"

10 DU's (40 singles)

5 Gate Swings

10 Lateral Jumps

WOD "GUS"

STRENGTH: Bench Press 5-5-5-3-3

5 ROUNDS

10 Bench Press  (75% of 3RM)

10 Sit & Stands

4 Wall Climbs

200m RUN!!

WOD

SKILL REVIEW:  Hang Cleans

SKILL PRACTICE:  Hang Cleans x 10 min.

METCON:

15 Dbl Unders or 50 Jumps

15 KB Swings 

15 Sit Ups

Run 400m

12 Hang Cleans 

12 Walking Lunges weight overhead (24 total steps)

Row 500m

10 Knees to Elbows

10 DL 

Run 400m

10 Burpees

"CHIPPER"  2 RFT

Chip away at each movement until complete.  Post time.

  10 Burpee Pull Ups
20 Box Jumps
30 Wallball Shots
40 Sit Ups
500m Row or 400m Run
30 Sit Ups
20 Wallball Shots
10 Box Jumps
5 Burpee Pull Ups
500m Row or 400m Run

For time:

15 thrusters, 95/135 lb.
Run 200 meters
20 thrusters, 65/95 lb.
Run 400 meters
30 thrusters, 45/65 lb.
Run 800 meters

BOOTCAMP WOD

40:20      2-3 ROUNDS

1. ROW                                                 1. PUSH UPS

2. JUMP ROPE (or DBL UNDERS)       2. WALL BALL SHOTS

3. VERSA CLIMBER                              3. PULL UPS

4. CYCLE                                               4. WEIGHTED SIT UPS

5. ROW                                                   5.  KB SWING

6. LUNGES                                              6. PLATE PRESS

6 SETS OF CARDIO - STRENGTH WITH 1 MINUTE REST IN BETWEEN

Lorenzo Zanetti, 47, died suddenly on Jan. 15, after suffering a heart attack. Zanetti was a CrossFit Level 2 Trainer and owner of Mad Tortuga CrossFit in Rovereto, Italy, where he died.

“(Zanetti) was one of the strongest supporters of the Italian CrossFit community and he dedicated his life to spreading the CrossFit methodology, leading by example,” Matteo Pozzati, a colleague and friend of Zanetti, wrote in an email.

A passionate coach and affiliate owner, Zanetti persevered through the COVID-19 pandemic, offering CrossFit classes online for his members through the gym closure associated with the crisis. Zanetti’s impact on the Italian CrossFit community will continue after his death, and he will be greatly missed.

Zanetti is survived by his girlfriend, Josipa Rimanic, his affiliate community, and many other friends and family.

For time: Rx option

Run 1,000 meters
Then,

5 rounds of:

15 push-ups
20 med-ball cleans
21 burpees

Then,

Run 1,000 meter

Beginner Option:

For time:

Jog 800 meters (or 5 minutes)

Then,

3 rounds of:
10 assisted push-ups
15 med-ball cleans
15 burpees

Then,

Jog the same distance