Strength Every :90 x 8 sets: 1 Power Clean & Jerk Build to 1RM. Do not be afraid to fail today. Conditioning For time: 1000m Row 100 Double Unders 800m Run 750m Row 75 Double Unders 600m Run 500m Row 50 Double Unders 400m Run Intermediate: Scale Double Unders to 60-45-30 Scaled: Row 750m-500m-250m Scale …
Strength Back Squat 5 x 5 @ 85% 5RM Every 2:00 Conditioning Partner WOD 15:00 AMRAP – Alternating entire rounds: 12 Box Jump Overs (24″/20″) 9 Wall Balls (30#/20#) 6 C2B Pull-ups
Strength A1. 5 x 5 Strict Press @ 70-75% 1RM Strict Press Rest :30 A2. 5 x 5-8 Strict Pull-ups Rest :90 Conditioning 3 rounds for time: 400m Run 21 Russian KB Swings (70#/53#) 12 Strict HSPU
Olympic 6 x 2 Hang Snatches Build to as heavy as possible with no misses. Conditioning Complete reps of 21-15-9 for time: Overhead Squats (115#/83#) Lateral Bar Hopping Burpees
Team WOD In teams of three, complete the following: A. 12 minute AMRAP: 400m Run Max Burpee Box Jumps Overs (24″/20″) Rest -Rest 4:00- B. 12 minute AMRAP: 500m/400m Row Max DB Snatches (50#/35#) Rest There are three stations. Each athlete from the team will be at a different station. The athlete on the run/row …
Strength Every :90 for 12:00 (8 sets): 2 Power Cleans + 1 Jerk Build to something heavy. Conditioning For time: 50 Double Unders 30 Handstand Push-ups 50 Double Unders 30 Pistols 50 Double Unders 30 C2B Pull-ups 50 Double Unders Scaling: 50 Dubs → 30 Dubs → 100 Singles 30 Handstand Push-ups → Modified HSPUs → 30 Push-ups 30 …
Strength Back Squat A. 4 x 6 @ 80% 5RM or 70% 1RM – Every 2:30 B. 1 x Max Reps @ 80% 5RM Conditioning CrossFit Open Workout 14.4 14:00 AMRAP: 60 Calorie Row 50 Toes-2-Bar 40 Wall Balls (20#/14#) 30 Power Cleans (135#/93#) 20 Ring Muscle-ups Scaling: Toes-2-Bar → Knees-2-Chest → Abmat Sit-ups Power Cleans 135#/93# → …
Strength A. Strict Press 3-3-3-1-1-1 Build to today’s 1RM B. 2 x Max Reps of PUSH PRESS @ 85% of today’s 1RM Strict Press Rest 2:00 between sets Conditioning Complete for time: 18 Dumbbell Thrusters (50#/35#) 400m Run 15 DB Thrusters 400m Run 12 DB Thrusters 400m Run 9 DB Thrusters
Olympic 5 x 3 Hang Snatch 3 positions: High Hang (hips) – Mid Hang (mid thigh) – Low Hang (knees) Work at a moderate weight Conditioning 10:00 Ladder – Reps of 3-6-9-12-15-etc.. Kb Swings (60#/44#) Box Jumps (24″/20″) Burpees to Target Continue up the ladder for the duration of 10 minutes. Score is total number …
Partner WOD With a partner, complete three rounds for time (25:00 time cap): 100/80 Calorie Row 50 Lateral Bar Hopping Burpees 20 Alternating Bear Complex* *Bear Complex is a barbell complex that includes the following movements in succession: Power Clean Front Squat Push Press Back Squat Rack Press Round 1: Barbell is 95#/63# Round 2: …
