CrossFit Games Open 13.5 As many reps in 4 mins as you can of: 15 Thrusters, 100/65 lbs 15 Chest-to-bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270…
Every 1 min for 10 mins:
3 Power Snatches, 115/70 lbs
Then:
Nancy
5 rounds for time of:
Run, 400 m
15 Overhead Squats, 95/65 lbs
Overhead Squat : 1 Rep Max
Then:
7 rounds for time of:
10 Wall Balls
20 lbs 10 Pull-ups
Hang Power Snatch 3-3-3-3-3
Then:
Clean & Jerk 3-3-2-2-2-1-1-1-1-1
Then:
Complete as many rounds as possible in 12 mins of:
4 Shoulder Press, 75/55 lbs
8 Sumo Deadlifts, 75/55 lbs
12 Front Squats, 75/55 lbs
Back Squat 3-3-3-3-3
Then
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Overhead Squats 95 lbs
Toe to Bars
Burpees
Kettlebell Swing (Russian) 15-15-15-15-15-15-15-15-15-15
Use the heaviest weight you can for each set. Rest as needed between sets.
Then:
Complete as many rounds as possible in 15 mins of:
10 Kettlebell Swings 32 / 24kg
10 Box Jumps 24 in
10 Ring Dips
Muscle-up Practice
Then
CrossFit Games Open 12.4 / 13.3 As many reps in 12 mins as you can of: 150 Wall Balls 90 Double Unders 30 Muscle-ups Put your tiebreak times in the notes. This workout begins from the standing position with the medicine ball on the floor and the Athlete standing tall. Using an additional ball, box…
Tempo Deadlift 5-5-5-5
then
