Laura
With a partner, complete as many rounds and reps as possible in 21 minutes of:
30-calorie row
20 burpees over the rower
10 power cleans
One person works at a time.
♀ 105-lb barbell
♂ 155-lb barbell
Compare to 210213.
Post rounds and reps to comments.
Stimulus and Strategy:
Today’s Hero workout honors Laura Schwartzenberger, 43, who was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2, 2021, in Sunrise, Florida.
Plan to move through each round with your partner, splitting the reps as needed. One athlete works while the other rests. Choose a moderate barbell load that allows for quick singles back and forth, though advanced athletes may be able to hold larger touch-and-go sets. The row should take no longer than 3 minutes, and the burpees should take no longer than 2 minutes each round. Scale the loading and volume as needed so both partners can complete at least half of the reps for each movement every round. If you’re unable to complete the workout with a partner, perform it solo.
Be sure to log your Laura score in the CrossFit app!
Intermediate option:
With a partner, complete as many rounds and reps as possible in 21 minutes of:
30-calorie row
20 burpees over the rower
10 power cleans
One person works at a time.
♀ 80-lb barbell
♂ 125-lb barbell
Beginner option:
With a partner, complete as many rounds and reps as possible in 21 minutes of:
20-calorie row
15 burpees
10 power cleans
One person works at a time.
♀ 45-lb barbell
♂ 55-lb barbell
Resources:
Rowing
The Lateral Burpee Over the Rower
The Power Clean
CrossFit Hero and Tribute Workouts
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Comments on 260530
48 Comments
5 rounds (2 complete) + the row and 1 burpee - 95# bar
Solo w/ 40 kg barbell
3 rounds + 15 cals
3 rounds, Rx scheme, 135#
Solo with work rest 1:1
Completed a full round then rested
3 rounds + 38 reps 🫡
3+52
4 Rounds
30 cal Row
20 burpees over rower
10 power cleans (145lbs)
i dud 135lb power cleans
he did 65 lb power cleans
shared a rower
5 rounds and 4 calories.
3 rounds + 11 Cals
30 Calories
20 BP over rower
10 45kg power clean
Rx with my son(18)
6 rounds + 18cal
*GIF of Arnold & Carl handshake from Predator*
I ain't got time to bleed....
RIP Laura
Solo
21 min amrap
30 cal row
20 strict burpees
10 PC @ 125#
2 rnds plus 30 cal/8 burpees
m/56/180
Hmmmm...6 years later
90 cal compared to 75 cal
48 burpees compared to 50 burpees
20 pc @ 125# compared to 25@ 155#
I'm pretty ok with this....PC weight was appropriate for today
Compare to
amrap 21 min
15 cal row
10 strict burpee
5 pwr cln @ 155#
5 rnds at 21:04
m/50/175
I don't type these using double space, but that's how they show up. Sorry:)
4 Rounds + 13 Cals
30 Calories
20 BP over rower
10 60kg power clean
219 reps
ski erg
Solo intermediate scale 125lbs
4 rounds + 14 cals
Solo @ 95-lbs hang power cleans
3 rounds + row + 7 burpees = 217 total reps
On my own.
9 rounds + 9 Cal row
10 cals
8 burpees
5 power cleans @45lbs
Beginner option:
11 min.1-rd plus 10 cal row,8 burbess,and 5 power cleans
56M
3+16 cal
scale 115# PC
Solo
4+42
Intermediate
2 + 54
Replaced first exercise with 20 Sumo Deadlift High Pulls with 16 kg kettlebell (no row machine option)
3x full rounds + 1x 1/3 round
Replaced first exercise with 20 Sumo Deadlift High Pulls with 16 kg kettlebell (no row machine option)
3x full rounds + 1x 1/3 round
15 Cal Row
10 Burpees over Row
5 Power Clean 40 KG
5 Rounds
30c row
10 OR burpees
10 dumbbell p clean 110#
30c row
20 OR burpees
10 db pc 110#
30c row
8 OR burpees
2r-5/rx🙈
i stretched my waist a stopped doing it
solo
solo
6 rounds + 30 cal + 18 BOTR
-30 cal assault bike
-20 burpees
-10 power cleans (75 lbs)
3 rds+37 reps
Did this solo
6 rounds + 12 cal
5 rounds
3 rounds