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: …
Strength A. 10:00 to build to a heavy Power Clean (9 RPE) B. 3 x 2 Power Cleans @ 75% of A Conditioning Complete for time: Reps of 15-12-9: Deadlifts (185#/123#) Toes-2-Bar 800m Run Reps of 9-12-15: Deadlifts (185#/123#) Toes-2-Bar
Strength Press/Core Complex 12:00 EMOM Minute 1: 3 Strict Press + 3 Push Press (75% 3RM Strict Press) Minute 2: 10-15 Med Ball Sit-ups + 20-30 Russian Twists Minute 3: Rest Repeat for 4 sets Conditioning “Jack” 20:00 AMRAP: 10 Push Press (115#/78#) 10 Kb Swings (53#/35#) 10 Box Jumps (24″/20″)
Strength Back Squat 4 x 8 @ 75% 5RM or 7-8 RPE Conditioning 4 rounds for time – Rest :90 between each round: 40 Double Unders 30 Air Squats 20 Push-ups 10 Pull-ups
Olympic High Hang Squat Snatch 5 x 2 @ 65% Max Snatch (If you are new to the movement then use a light/moderate weight) Conditioning Reps of 21-18-15-12-9: Wall Balls (30#/20#) Alternating DB Snatches (50#/35#)
