Strength/Stability 4 Sets: Front Squat x 5 @ 21×1 tempo (60-65-70-70% 1RM) Rest :45 50yd Bottoms Up Kettlebell Carry (25yds each arm) Rest :90 Conditioning 3 rounds – Each for time: 20 Wall Balls (30#/20#) 10 Burpees 20 Wall Balls 10 Burpees -Rest 2 minutes between each round
Strength Every :90 for 12 minutes (4 sets): Strict Press x 8 @ 60-70% 1RM or 7RPE Dumbbell Death March x 20 Steps Conditioning Complete for time: 1k Row Then 21-15-9 of: Toes-2-Bar Hang Power Cleans (135/93)
Strength Back Squat A. Every 2 minute for 5 sets: Set 1: 5 Reps @ 65% Set 2: 4 Reps @ 75% Set 3: 3 Reps @ 80% Set 4: 2 Reps @ 85% Set 5: 1 Rep @ 90% B. One set of max reps @ 75% Conditioning 4 rounds for time: 40 Double …
Partner WOD With a partner complete 10 alternating rounds (5 rounds each partner) for time of: 250m Row 20 Wall Balls (20#/14#) Post WOD Recovery RomWOD
CrossFit Open Workout 17.1 Rx’d For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 50-lb. dumbbell and 24-in. box/Women use 35-lb dumbbell and 20-in box …
Strength/Skill 12 minute EMOM: Even: 12 Alternating Dumbbell Snatches Odd: 12 Alternating Pistols/Pistol Progressions Conditioning 9 minute AMRAP: 3 Hang Power Snatches (95#/63#) 3 Overhead Squats (95#/63#) 3 Handstand Push-ups 6 Hang Power Snatches (95#/63#) 6 Overhead Squats (95#/63#) 6 Handstand Push-ups 9 Hang Power Snatches (95#/63#) 9 Overhead Squats (95#/63#) 9 Handstand Push-ups 12-12-12, 15-15-15, etc,.
Endurance 4 sets: :90 Row for Max Calories rest :45 :30 Max Toes-2-Bar rest :45 Conditioning 5 Rounds for time: 50 Double Unders 10 Deadlifts (225#/153#) 5 Muscle-ups
Strength 12 minutes to build to a heavy complex of: 1 Clean + 2 Front Squats + 1 Jerk Conditioning Complete for time: 800m Run Then 3 rounds of: 20 Single Arm Dumbbell Thrusters (50#/35# – 10 each arm) 10 Burpee Box Jumps
Partner WOD 25 minute AMRAP: Task 1: 400m Run Task 2: 21 Kb Swings (53#/35#) + 12 Pull-ups Task 3: 10 Clean and Jerks (135#/93#) Partners will alternate tasks, with only one person working a time. Partner A completes a 400m run, then partner B completes 21 Swings and 12 pull-ups, then partner A completes …
Conditioning CrossFit Open WOD 14.4 14 minute AMRAP: 60 Calorie Row 50 Toes-2-Bar 40 Wall Balls (20#/14#) 30 Cleans (135#/93#) 20 Muscle-ups Midline/Skill Complete for following, not for time: A. 800m Run -OR- 150 Double Unders/3 minutes of Single Unders B. 100 Abmat Sit ups -OR- accumulate 3:00 of Planking
