Strength/Skill Squat 5 x 5 Then Fight Gone Bad 3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10 ft Sumo Deadlift High Pull, 75/55 lbs Box Jump, 20 in Push Press, 75/55 lbs Row (calories) Rest 1 min Rotate immediately to the next station every 1 min, the clock does not stop…
Strength/Skill Every 2 mins for 12 mins do: 2 Power Snatches 1 Squat Snatch 1 Overhead Squat (Perform all snatches touch and go. Did you forget your pulling straps? Yes same as last week.) Then For time: 50 Double Unders 20 Bar Facing Burpees 15 Snatches, 95/65 lbs — then — 50 Double Unders 20…
12 WODS of Christmas For time: 1 Sumo Deadlift High-pull, 95/65 lbs 2 Thrusters, 95/65 lbs 3 Push Press, 95/65 lbs 4 Power Cleans, 95/65 lbs 5 Deadlifts, 95/65 lbs 6 Kettlebell Swing (Russian), 32/24 kg 7 Pull-ups 8 Knees To Elbows 9 Box Jumps, 24/20 in 10 Double Unders 11 Kettlebell Overhead Walking Lunges,…
Strength/Skill
Thruster 1 Rep Max
Then
Complete as many rounds as possible in 12 mins of:
20 Wall Balls, 20/14 lbs, 12/10 ft
10 Pull-ups
Buyout
Go for a run or a row and make it long and easy
Strength/Skill
Every 1 min for 10 mins, alternating between:
1 Power Clean
10 Bar Facing Burpees
Then
5 rounds for time of:
50 Double Unders
10 Power Clean, 155/105 lbs
15 Kettlebell Swing (Russian)s, 32/24kg
Buyout
4 x 5-8 Weighted Straight Leg GHD
4 x 5-8 Bent Over Rows @ 60-80% of power clean
Strength/Skill
Squat 5 x 5
Then
CrossFit Games Open 11.4
Complete as many rounds as possible in 10 mins of:
60 Burpee (Bar Facing)s
30 Overhead Squats, 120/90 lbs
10 Muscle Ups
Buyout
Bench Press 4 x 5 (heaviest possible)
Triceps Extensions 4 x 8 (heaviest possible while keeping good form)
Strength/Skill Every 2 mins for 12 mins do: 2 Power Snatches 1 Squat Snatch 1 Overhead Squat (Perform all snatches touch and go. Did you forget your pulling straps?) Then Row: 5 mins Then 25 Chest-to-bar Pull-ups 25 Deadlifts, 225/155 lbs 25 Toes-to-bars 40 Kettlebell Snatches, 24/16 kg Buyout Tempo Ring Rows 4×5 (Elevate feet…
Strength/Skill Every 1 min for 10 mins: Bear Complex 1 Clean 1 Front Squat 1 Press 1 Back Squat 1 Press from back rack There are many variations on the bear complex this is only one. Then For time: 2 rounds of: 20 Burpee Box Jump Overs, 24/20 in 15 Chest-to-bar Pull-ups — then — 50 Clean…
8 Crazy Nights… Happy Hanukkah!
8 rounds for time of:
8 Front Squats 95/65 lbs
8 Push Presses 95/65 lbs
8 Kettlebell Sumo Deadlift High-pulls 24/16kg
8 Kettlebell Overhead Walking Lunges 24/16kg
8 Kettlebell Swings (Heavy as possible)
8 Knees-to-elbows
Strength/Skill Double Kettlebell Press 5-5-5-5-5 Then For time: 15 Thrusters, 95/65 lbs 15 Pull-ups 12 Thrusters, 95/65 lbs 12 Pull-ups 9 Thrusters, 95/65 lbs 9 Pull-ups — then — 12 Thrusters, 135/95 lbs 12 Chest-to-bar Pull-ups 9 Thrusters, 135/95 lbs 9 Chest-to-bar Pull-ups 6 Thrusters, 135/95 lbs 6 Chest-to-bar Pull-ups — then — 9 Thrusters,…
