Strength/Skill
Squat 5 x 5
All sets as heavy as possible
Then
CrossFit Open 11.2
Complete as many rounds as possible in 15 mins of:
9 Deadlifts, 155/100 lbs
12 Hand Release Push-ups
15 Box Jumps, 24/20 in
Buyout
4 x 8 Bent over Rows
4 x 8 Good Mornings
2 Rounds for Time (with a Partner) 10 Rope Climbs 200 Foot Partner Carry 40 Power Cleans 135/95 400 Foot Partner Carry 50 Synchronized Bar Facing Burpees 60 Front Squats 155/105 Partners may switch as often as necessary and may divide the work any way they see fit. Except for the synchronized bar facing burpees…
Barbara
5 rounds, each round for time, of:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
Rest 3 mins between each round.
Absolute 35 Minute Time Limit
Buyout
Squat 5 x 5
All sets heavy as possible
(Yes Same as Wednesday)
Strength/Skill Alternating Every other minute for 12 minutes Even 3 Clusters Odd 45 seconds of Bar Facing burpees Then Ogar As many rounds as possible in 14 minutes of the following 3 Squat Snatch 135/95 1 Ring Muscle-Up 12 Wallballs, 20/14 Buyout 4 x ME Strict Pullups Use a spotter or if you can do…
Strength/Skill
Squat 5 x 5
All sets as heavy as possible
Then
As Many Rounds as Possible in 8 minutes of the following
50 Double Unders
10 Toes To Bar
10 Power Cleans 135/95
Rest 2 minutes and repeat the amrap
Buyout
Bench Press 5 x 5
All sets as heavy as possible.
Strength/Skill
Alternating every other minute for 12 minutes
Even 3 Power Snatch
Odd 10 Bar facing burpees
Then
Mary
Complete as many rounds as possible in 20 mins of:
5 Handstand Push-ups
10 Alternating Pistols
15 Pull-ups
Buyout
Happy New Years
Working in teams 4
2 athletes work at the same time except for the row where all 4 share a single rower or ski erg.
2000 meter row
300 Dumbbell Snatch 50/35
300 Toe 2 Bars
300 Squats 95/65
300 Push press 95/65
300 Push-ups
300 Sumo deadlift high-pull 95/65
600 Double unders
Strength/Skill Pause Front Squat 5 x 5 Stay light and make depth on every rep. Remember there is NOT or at least not supposed to be in an inverse relationship between depth and weight/intensity and/or depth and fatigue. In other words just because the weight is heavy or you’re fatigued is not a reason to…
Strength/Skill Every 90 Seconds for 9 min: 3 Pause Power Clean + Split Jerk @ 60% Start with the bar on the ground pull to the knees, pause for 3 seconds and then power clean and split jerk the bar. (Jerk every clean) Then CrossFit Games Open 14.2 / 15.2 For As Long As Possible…
Strength
Bench Press 4 x 8
Then
The Chief
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats
Rest 1 min between each cycle.
Buyout
4 x 8 Dumbbell Bench Press
4 x 8 Triceps cable push downs
