General Warmup and Mobility and Technique
Strength/Skill
Push Jerk
Build to a heavy triple.
Out of the rack is OK if not preferred but please no misses and pressouts are misses.
Then
8 Rounds For Time:
8 Push Jerks (135/95)
8 Lateral Barbell Burpees
Then
Row 2000
General Warmup and Mobility and Technique Strength Back Squat 10-8-6-4-2 Each set heavy as possible Then Practice Round @ workout weight With Workout Weight: 4 Wallballs 4 Single Dumbbell Alternating Power Snatches 4 Toes to Bar 4 Box Jump Overs Then AMRAP 15: 21 Wallballs 20/14 18 Single Dumbbell Alternating Power Snatches 50/35 15 Toes…
General Warmup and Mobility and Technique 4 Rounds [28 Minutes Total]: [In a 4-Minute Window]: 8 Rounds: 20 Seconds Barbell Movement (45/35) 10 Seconds Rest [In a 3-Minute Window] Pick 1: 400 Meter Run 500 Meter Row 1,000 Meter Bike Round 1: Front Rack Reverse Lunges Round 2: Strict Press Round 3: Front Squats Round…
General Warmup and Mobility and Technique
CrossFit Games Open 12.3
Complete as many rounds as possible in 18 mins of:
15 Box Jumps, 24/20 in
12 Push Press, 115/75 lbs
9 Toes-to-bars
Carbs and Nap
General Warmup and Mobility and Technique 4 Rounds: Partner 1: 1 Minute Bike Calories Partner 2: 1 Minute Bike Calories Partner 1: 2 Minute Bike Calories Partner 2: 2 Minute Bike Calories Partner 1: 3 Minute Bike Calories Partner 2: 3 Minute Bike Calories Partner 1: 4 Minute Bike Calories Partner 2: 4 Minute Bike…
General Warmup and Mobility and Technique Strength/Skill On the 1:30 x 5 Sets: 3 High Box Jumps 3 Deadlifts *Start Around 60% 1RM & Build* Then 5 Rounds For Time: 15 Deadlifts 155/105 12 Box Jump Overs 24″/20″ 9 Front Squats 155/105 Aerobic Skill Focus Not For Time: 16 Minute Recovery Row On the 4:00,…
General Warmup and Mobility and Technique Then AMRAP 20: 30/21 Calorie Assault Bike 20 Single Arm Dumbbell Hang Clean and Jerks (50/35) 30 AbMat Sit-ups 20 Hand Release Push-ups Then Body Armor 3 Sets of 12: Dumbbell Bench Press 3 Sets of 12: Barbell Bent Over Row 3 Sets of 12: Barbell Good Mornings Rest…
General Warmup and Mobility and Technique Then AMRAP 3: 21 Overhead Squats 95/65 21 Lateral Burpees Over Erg Max Calorie Row Rest 3 Minutes AMRAP 3: 18 Overhead Squats 115/85 18 Lateral Burpees Over Erg Max Calorie Row Rest 3 Minutes AMRAP 3: 15 Overhead Squats 135/95 15 Lateral Burpees Over Erg Max Calorie Row…
General Warmup and Mobility and Technique
Then
AMRAP 12 or 15:
12 Strict Press (95/65)
100′ Farmers Carry 50/35
15 AbMat Sit-ups
General Warmup and Mobility and Technique
4 Rounds For Time [30 Minute Cap]:
12/9 Calorie Assault Bike
30 Single Dumbbell Power Snatches 50/35
12/9 Calorie Assault Bike
30 Step-Back Lunges*
Round 1: Bodyweight Lunges
Round 2: Jumping Lunges
Round 3: Single Dumbbell Goblet Lunges 50/35
Round 4: Single Dumbbell Overhead Lunges 50/35
