Strength/Skill Alternating every other minute for 10 Minutes 3 Power Cleans @ 70% 10 Knee to elbows Then Alternating EMOM for 20:00 of: Even – 5,10,15,20,25, 25, 20, 15, 10, 5 Deadlifts 135/95# Odd – 10 KB Thrusters 24/16kg (do each set unbroken or without putting the bell down. Rest overhead or in rack. Switch…
Strength/Skill Squat 5 x 5 (Goal is to do 5 very heavy sets of 5 not just work up to a 5 RM max effort. In other words what total amount of weight can you lift in 5 working sets) Limit rest to 2 minutes per set. Then Row 1000m 75 Burpee Box Jumps 24/20…
Monday Strength/Skill EMOM 10 Minutes 1 Squat Clean and Split Jerk (no pressouts, misses or maxes. Do as many of the reps at or close to 90%) Then 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 185/125 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans…
Working in teams of 2 perform the following From 0 to 8 Minutes Run ½ Mile Then working in a you go i go fashion snatch as many pounds as possible At 8 Minutes on the clock Run ½ Mile Then working in a you go i go fashion power clean as many pounds as…
Strength/Skill Squat 5 x 3 Then EMOM 7 Minutes 40 seconds ME Bar Facing Burpees – rest 20 sec. Rest 5 Minutes Then Annie 50-40-30-20-10 reps, for time of: Double Under AbMat Sit-up Buyout 4 x 8 Straight Leg GHD 4 x 8 Bent over rows The bent over row is one of the most butchered accessory exercises…
Take a moment to watch the video to clairfy movement standards. If you’re new to the open this should give you a great idea about what to expect and what should and should not be counted as reps. Strength/Skill Push Press 5 x 3 @ no more than 80% of 1RM Then CrossFit Games Open…
Strength/Skill
Every 2 Minutes for 12 Minutes
7 T&G Power Snatches
Then
Alternating EMOM for 20:00 of:
Even – 2,4,6,8,10 Deadlifts 275/185#
Odd – 8 TTB
Notice lighter loads on the deadlifts.
Capacity Buyout
With HR @ or below 140BPM:
Row 7500 Meters
Strength/Skill Every other minute for 12 Minutes 1 Power Clean + 1 Hang Clean (full squat) + 1 Front Squat + 1 Push Jerk + 1 Split Jerk Work to heaviest possible for the complex without pressouts. Limit weight to 75% of last Saturday’s 1RM Then 4 rounds of: 25 American KBS 32/24kg 25 Wall…
Registration for the Open is LIVE! We will perform every Open workout as the gyms workout of the day on Fridays after the formal announcement on Thursday evening. In the next several weeks many of our programmed workouts are open workouts from previous years to help everyone prepare. No matter what level you’re at beginner…
Strength Take 10 Minutes to perform 1 Rep Snatch Max Rest 5 Minutes Take 10 Minutes to perform 1 rm Clean and Jerk Max IWF rules apply. Pressouts don’t count:( but you don’t have to wear a onesie. Then For time: 15 Burpee Over Bars 5 Clean & Jerks, 225/155 lbs 12 Burpee Over Bars…
