Strength/Skill Alternating Every other minute for 12 minutes Even 3 Squat Snatch Odd 30 seconds of toe 2 bars Then 18.3 2 rounds for time of: 100 Double Unders 20 Overhead Squats, 115/80 lbs 100 Double Unders 12 Muscle-ups 100 Double Unders 20 Dumbbell Snatches, 50/35 lbs 100 Double Unders 12 Bar Muscle-ups Total Possible…
Strength Bench Press 5 x 5 All sets as heavy as possible. Last week of sets of 5. The goal is to exceed total weight lifted for all 25 reps over last week. Then 15.1 Complete as many rounds as possible in 9 mins of: 15 Toes-to-bars 10 Deadlifts, 115/75 lbs 5 Snatches, 115/75 lbs…
Strength/Skill Squat 5 x 5 All sets as heavy as possible. Last week of sets of 5. The goal is to exceed total weight lifted for all 25 reps over last week. Then As Many Rounds As Possible in 15 minutes of the following 60 Double Unders 15 Pull-ups 15 Deadlifts 245/165 Buyout 4 x…
First Working in teams of 2 Perform as many rounds as possible in 12 minutes of the following: 30 Pull-ups 30 Toe 2 Bars 30 Handstand push-ups 100 Squats Divide work as desired and scale handstand pushups to 15 wall walks Rest Exactly 8 minutes then perform the following with the same partner Team Series…
Strength/Skill Squat 5 x 5 All sets heavy as possible (Yes Same as Monday) Then 17.1 10 Alternating Dumbbell Snatches, 50/35 lbs 15 Burpee Box Jump Overs, 24/20 in 20 Alternating Dumbbell Snatches, 50/35 lbs 15 Burpee Box Jump Overs, 24/20 in 30 Alternating Dumbbell Snatches, 50/35 lbs 15 Burpee Box Jump Overs, 24/20 in…
Strength/Skill
Alternating Every other minute for 12 minutes
Even 3 Squat Snatch
Odd 45 seconds of Box Jumps
Then
“Amanda”
9-7-5 of:
Muscle-Ups
Squat Snatch 135/95#
Buyout
4 x ME Strict Pull-ups or Muscle-ups
Use a spotter or if you can do more than 10 add weight
4 x 8 Bent Over Rows
Strength/Skill Bench Press 5 x All sets heavy as possible Then 12.1 7 Minute AMRAP Burpees This workout begins from the standing position. The athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Rest Exactly 3 Minutes Then 21-15-9 reps, for…
Strength/Skill Every Minute on the Minute for 8 Minutes 1 Clean and Jerk Use the same weight or heavier than in 11.3 for every set. Then CrossFit Games Open 11.3 As many reps as possible in 5 mins of: Squat Clean, 165/110 lbs Jerk, 165/110 lbs Rest Exactly 5 minutes Then CrossFit Games Open 18.5 =…
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…
