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
Strength 5 Sets: A1. Deadlift 5 x 5 @ 60%-65%-70%-75%-75% Rest :45 A2. Banded Hamstring Curls 5 x 15 Rest :90 Conditioning Rx’d Reps of 40-30-20-10 for time: Alternating DB Snatches (50#/35#) Split Lunges (1 count) Scaled 5 rounds for time: 16 Alternating DB Snatches 16 Split/Reverse Lunges (1 count)
Conditioning CrossFit Open Workout 12.3 18 minute AMRAP: 15 Box Jumps (24″/20″) 12 Push Press (115#/73#) 9 Toes-2-Bar Endurance Test A. 500m Row for time Rest 5 minutes B. 250m Row for time
Strength A1. Back Squat 5 x 5 @ 75% or 8 RPE Rest :45 A2. Russian KB Swing x 20 Rest 2:00 Conditioning Reps of 15-12-9 for time: Thrusters (135#/93#) C2B Pull-ups Bar Facing Burpees
Partner WOD With a partner, complete for time: 150 Double Unders Each Partner (working at the same time) 25 Synchronized Toes-2-Bar 50 Partner Burpees 100 Partner Wall Balls 50 Partner Burpees 25 Synchronized Toes-2-Bar 800m Run Together
Strength 5 Sets: 1 Power Clean + 2 High Hang Squat Cleans (build to a heavy complex) Rest :30 5 Tall Box Jumps (step down, reset each rep) Rest 2:30 Conditioning CrossFit Open 15.4 8 minutes – As many reps as possible: 3 handstand push-ups 3 cleans (185#/123#) 6 handstand push-ups 3 cleans 9 handstand …
