Strength/Skill Alternating EMOM for 12:00 of: Even – 5 Power Snatches @ 60% (1st 2 rounds), 65% (rounds 3 & 4), 70% (final 3 rounds) Odd – 40 Double-Unders Then 21-15-9 of: Front Squats 155/105* TTB Bar-Facing Burpees *Rx is clean off the floor do not use racks. Buyout 10 x 10 Russian Kettlebell Swings…
Alternating EMOM for 30:00- 0:00-9:00 Even Minute: 5 Snatches (anyhow) 95/75# Odd Minute: 5 Pullups 10:00-19:00 Even Minute: 4 Snatches (anyhow) 135/95# Odd Minute: 4 Chest to Bar Pullups 20:00-29:00 Even Minute: 3 Snatches (anyhow) 155/105# Odd Minute: 3 Muscle-Ups If at any point you fail to complete the required work within a minute, stop – rest 2:00, and…
Strength/Skill Squat 5 x 8 @ 60% of 1 rep max Then 18.0* 21-15-9 reps, for time of: One Arm Alternating Dumbbell Snatch, 50/35 lbs Burpee Over Dumbbell Buyout Squat 5 x 5 Use 70% of heaviest weight used on Wednesday *CLICK HERE FOR NEW MOVEMENT STANDARDS FOR BURPEES AND DUMBELL SNATCHES Optional WOD 2…
First CrossFit Games Open 11.3 As many reps in 5 mins as you can of: Squat Clean and Jerk, 165/110 lbs Rest Exactly 5 Minutes Then CrossFit Games Open 12.3 Complete as many rounds as possible in 18 mins of: 15 Box Jumps, 24/20 in 12 Push Press, 115/75 lbs 9 Toes To Bars Buyout…
Strength/Skill Squat 5 x 8 @ 70% Then For time with a 15-minute time limit: 200 Double-Unders 9 Snatches (anyhow) 135/95# 100 Double-Unders 7 Snatches (anyhow) 155/105# 50 Double-Unders 5 Snatches (anyhow) 185/125# If you have 2 misses in a row at any of the listed weights the wod is over. Muscle, Power or Squat…
EMOM for 7:00:
1 Power Snatch + 1 Overhead Squat @ 75% for all sets
Then
5 rounds of:
11 Bar Facing Burpees
9 C2B Pullups
7 Thrusters 105/70
Buyout
4 x 5-8 Weighted Straight Leg GHD
4 x 5-8 Bent Over Rows @ 60-80% of power clean
First With a 15:00 running clock… 1) 10:00 AMRAP of: 30 Double-Unders 10 TTB 5 Clean & Jerks (anyhow) 135/95 2) With the remainder of the 15:00 clock: Establish a 1rm Thruster* *Weight must start on the floor and be power or squat cleaned first. No clusters. Rest Exactly 5 Minutes Then 10 rounds of:…
Strength/Skill Squat 5 x 3 use 70% of weight used on Wednesday Then 10:00 Minute AMRAP of the following: 12 Thrusters 115/75 7 Muscle-Ups 9 Thrusters 115/75 5 Muscle-Ups 6 Thrusters 115/75 3 Muscle-Ups If you finish the last set of muscleups go back to the thrusters. Rx are ring muscleups Buyout Squat 5 x…
Strength/Skill 5 Rounds of 40 Seconds Power Clean @ 60% 20 Seconds Rest 40 Seconds Bar Facing Burpees 20 Seconds Rest Then 5 rounds for time of: 10 Pullups 6 Power Cleans 185/125# 12 Box Jumps 30/24 Buyout 4 x 5 Deficit Clean Liftoffs (If you’ve ever been told by your coach that your butt…
Strength/Skill
Squat 5 x 3
Heaviest possible for all 5 sets
Then
Row 1k
20 Squat Snatches 135/95#
Buyout
Bench Press 4 x 3 (heaviest possible)
Triceps Extensions 4 x 8 (heaviest possible while keeping good form)
