Bounty Hunter

18
Mar

Bounty Hunter

CrossFit SoCo – CrossFit WOD

Weightlifting

A: Bench Press (Build To A Heavy Set Of 8 Reps)

Metcon

B: Bounty Hunter (Time)

4 Rounds For Time:

20 DB Floor Press

20 Slamballs 30/20

10/10 Renegade Rows

Home Workout

A: Metcon (2 Rounds for reps)

AMRAP 6:

2 Single DB Reverse Lunges, 20 Double-Unders

4 Single DB Reverse Lunges, 20 Double-Unders

6 Single DB Reverse Lunges, 20 Double-Unders

Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 6:

2 DB Snatches, 20 Double-Unders

4 DB Snatches, 20 Double-Unders

6 DB Snatches, 20 Double-Unders

Continue to add (2) power snatches per round
Score = Reps For Each AMRAP

Double Under Reps Do Not Count

B: Metcon (2 Rounds for reps)

AMRAP 6:

2 Odd-Object Reverse Lunges, 20 Lateral Hops Over Odd-Object

4 Odd-Object Reverse Lunges, 20 Lateral Hops Over Odd-Object

6 Odd-Object Reverse Lunges, 20 Lateral Hops Over Odd-Object

Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 6:

2 Odd-Object Ground to Overhead, 20 Lateral Hops Over Odd-Object

4 Odd-Object Ground to Overhead, 20 Lateral Hops Over Odd-Object

6 Odd-Object Ground to Overhead, 20 Lateral Hops Over Odd-Object

Continue to add (2) power snatches per round
Video Brief: https://youtu.be/7b4CtoESzfc

Odd Object could be anything in the house. Backpack filled with books, clothing, towels, etc. A duffle bag filled with anything that can add weight.

Score = Reps For Each AMRAP. Do No Count Lateral Hops

A: Metcon (No Measure)

4 Rounds:

8 Single Leg Squats – Right

12 Single Leg Glute Bridges – Right

-Rest :30-

8 Single Leg Squats – Left

12 Single Leg Glute Bridges – Left

-Rest 1:00-

B: Metcon (AMRAP – Reps)

3 Rounds:

AMRAP 5:

20 Jumping Air Squats

40 Sit Ups

20 Jumping Air Squats

Max Ground to Overhead In Remaining Time

-Rest 3 Min-
Score = Total Ground to Overhead Completed