Today is a throwback to my very first open. We’ve done all of these workouts many times so check your workout diary and see how far you’ve come. If you’re new make sure you record your reps as this isn’t the last time you’ll see these either. CrossFit Games Open 12.3 Complete as many rounds as…
Workout of the Day
800m for time
Rest Exactly 10 Minutes Then:
For Time:
21 Deadlifts 225/155 lbs
21 Handstand Push-ups
400 m Run
15 Deadlifts 225/155 lbs
15 Handstand Push-ups
400 m Run
9 Deadlifts 225/155 lbs
9 Handstand Push-ups
400 m Run
Buyout
Stretch and mobilize for Saturday
Strength/Skill EMOM 10 Minutes 5 High Pull Muscle Snatches Same movement as in Javorek Complex but with as much weight as possible. And for god’s sake Use straps. These are on one hand very good and comfortable and on the other hand they say Eleiko which will let everyone else in the gym know that…
Strength/Skill Squat waveload of: 6,5,4,4,3,2,1 reps EMOM for 7:00. Take a few sets to workup to an 6 rep max and start waveload from there. Then Go as fast as possible without pacing yourself. Rest exactly 90 seconds between sets. 1) :30 ME Thrusters 95/65# 2) :30 ME Pull-ups 3) :30 ME Strict HSPU 4)…
Strength/Skill Bench Press waveload of: 6,5,4,4,3,2,1 reps EMOM for 7:00. Take a few sets to workup to an 6 rep max and start waveload from there. Start heavier than last week. Then Burpee Capacity Test- 4 rounds of: 2:00 Burpees with HR @ or below 155BPM – DO NOT exceed 155BPM. *Rest :30 between each…
Strength/Skill Every 1 min for 12 mins, alternating between: 1 Squat Snatch + 4 Overhead Squat 10 Knees To Elbows Then 7 rounds for time of: 10 Handstand Push-ups 2 Rope Climbs, 15 ft Buyout 8 x 2 Power Snatch From Blocks Not exactly EMOM but go as close to every minute as possible. In…
Strength
Take 20 minutes to determine a 1RM of the following
Thruster*
*Start with the bar in the rack
Then
“Heavy Fran”
21-15-9 of:
Thrusters 135/95#
C2B Pullups
Buyout
Stretch and mobilize for Saturday or 4 x 8 Thrusters from the rack.
Linda is tomorrows workout!
Strength/Skill
EMOM 10 Minutes
5 muscle snatches from mid thigh
Use straps
Then
For time:
Run, 800 m
30 Snatches, 135/95 lbs
Run, 800 m
Capacity Buyout
30:00 AMRAP with HR @ 140 BPM of:
Run 400
15 Strict TTB
200’ Dual KB Front Rack Carry 24/16kg
15 Ring Rows (feet even with rings)
Strength/Skill Squat waveload of: 5,5,4,4,3,2,1 reps EMOM for 7:00. Take a few sets to workup to an 5 rep max and start waveload from there. Then 7 rounds of: 9 Bar Facing Burpees 7 Power Cleans 135/95# 5 Front Squats 135/95# 3 Push Jerks 135/95# Rest 1:00 between rounds with an absolute time cap of…
