Strength/Skill Alternating Every Other Minute for 10 Minutes 1 Squat Clean and Split Jerk @70% 10 Toe to bars (scale to 40 second amrap if needed) Then For time: 15 Chest to Bar Pullups 15 Hang Power Cleans, @ 70@ 1 RM* 50 Double Unders 12 Chest to Bar Pullups 12 Hang Power Cleans, @…
Strength/Skill 5 x 3 Squat Then Complete as many rounds as possible in 15 mins of: 10 Dumbbell Squat Snatch (Right Arm), 50/35 10 Dumbbell Overhead Lunges (Right Arm)s, 50/35 10 Toes-to-bars 10 Dumbbell Squat Snatch (Left Arm), 50/35 10 Dumbbell Overhead Lunges (Left Arm), 50/35 10 Burpees Buyout 4 x 400 Meter Sprint Rest Exactly…
Strength/Skill Alternating Every Other Minute for 12 Minutes 3 touch and go clusters 8 Bar Facing burpees (12 Rx+) Then KettleFran 21/15/9 Double Kettlebell Thrusters 16/12kg* Pullups *Kettlebells must be kept in a racked position and not rested on the shoulders. If you can’t lock them out completely demonstrating what kettlebell lifters call “fixation” overhead…
Strength/Skill
5 x 3 Bench Press
Then
For time:
9 Bar Muscle-ups
21 Push Jerks, 115/75 lbs
7 Bar Muscle-ups
15 Push Jerks, 115/75 lbs
5 Bar Muscle-ups
9 Push Jerks, 115/75 lbs
Buyout
4 x 10 Triceps anyhow
Strength/Skill Every 2:00 for 10 mins do: 1 Power Clean 1 Push Jerk 1 Squat Clean (Touch & Go) 1 Jerk Then For time with absolute 20 minute time limit: 10 Snatches, 95/65 lbs 30 Double Unders 10 Snatches, 95/65 lbs 30 Double Unders Rest, 1 min 10 Snatches, 135/95 lbs 30 Double Unders 10…
The first workout of the 2017 Open will be announced next Thursday February 23rd. Even if you’re new the Open is the best opportunity you will have to test and benchmark you current skill and fitness level for years to come. You can sign up at games.crossfit.com We need registered judges for the open and…
//journal.crossfit.com/article/cfj-crossfit-wod-170208 For time: Fran 1-mile run Fran is 21-15-9 reps for time of 95/65-lb. thrusters and pull-ups. Complete Fran before running the mile. The Fran portion of the workout will as always have a 10 minute time cap. If you scale Fran you should scale in a fashion that would put as close to the…
Strength/Skill
Alternating Every other minute for 12 Minutes
1 Power Power Snatch + 3 OHS – @ 80% of 1rm Power Snatch,
12 Split Jumps (Rx+=15)
Then
7:00 AMRAP of:
10 Power Snatches 95/65#
10 Bar Facing Burpees
Buyout
5 x 10 Snatch high pull from high hang
Strength/Skill Max Effort Vertical Jump Max Effort Kettlebell Press (one arm) Then Double Mini-DT 5 rounds for time of: 9 Deadlifts (135/95) 6 Hang Power Cleans (135/95) 3 Push Jerks (135/95) Rest exactly 5 minutes and repeat. Don’t pace the first round and record both numbers. This is a fairly short wod and a test of…
