First 3 rounds for time of: 15 Power Snatches, 95/65 lbs 15 Thrusters, 95/65 lbs 10 Minute Time cap 5 Minute Rest Then 2 Bar Muscle-Ups 2 Cleans (135/95 lb) 2 Bar Muscle-Ups 2 Cleans (155/105 lb) 2 Bar Muscle-Ups 2 Cleans (185/125 lb) 2 Bar Muscle-Ups 2 Cleans (225/145 lb)…
First 8 Minute AMRAP of the following: 10 Air Squats 10 Target Burpees* 10 Handstand Pushups Please maintain the proper Rx range of motion in this drill. It’s very easy to do this poorly and accumulate a bunch of crappy no reps so please slow down (just a little) and make every rep count. *Open…
Strength/Skill Every Minute on the Minute for 10 Minutes. Power Clean & Power Jerk for load: 2 reps @ 60% 2 reps @ 65% 2 reps @ 70% 2 reps @ 75% 2 reps @ 70% Immediately into Front Squats (Power Clean bar from the floor then squat) 2 reps @ 60% 2…
ength/Skill Alternating Every other minute for 12 minutes Even 3 Squat Cleans Odd 10 Bar-facing burpees Then “Nasty Girls” 3 rounds for time of: 50 Squats 7 Muscle-ups* 10 Hang power cleans, 135/95 *I know it’s been a hard week on our hands so if necessary scale muscle ups to…
Strength/Skill
Bench Press 4 x 5
All sets as heavy as possible.
Then
For time:
25 Pull Ups
50 Dead Lifts 135/95
50 Push Ups
50 Box Jumps 24/20
50 Floor Wipers 135/95
50 Dumbbell Snatch 50/35
25 Pull Ups
Buyout
Narrow Grip Bench Press 4 x 8
Triceps 4 x 8
Strength/Skill18 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 Ring Muscle-ups 100 Double Unders 20 Alternating Dumbbell Snatches, 50/35 lbs 100…
Strength/Skill Bench Press 4 x 8 All sets as heavy as possible. Last week of sets of 5. The goal is to exceed total weight lifted for all 32 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…
Strength/Skill
Every Minute on the Minute for 8 Minutes
1 Hang Squat Cleans @ 60-70%
Don’t go heavier because tomorrow we will!
Then
Tabata handstand push-ups*
Rest 1 minute
Tabata single-leg squats
Rest 1 minute
Tabata push-ups
Rest 1 minute
Tabata jumping lunges
*Scale to wall walks.
Buyout
Row 2000
Strength/Skill Every 1 min for 8 mins: Clean & Jerk 1 Squat Clean & Jerk Go as heavy as possible without any misses. Pressouts are misses. Then CrossFit Games Open 11.3 As many reps as possible in 5 mins of: Squat Clean and Jerk, 165/110 lbs You must complete the squat clean before moving on…
