The 10,000 Swing Challenge is on for 2018. Here are the rules for the 2017 Challenge. Athletes must complete 10,000 kettlebell swings between January 1 and January 31st of 2017. Kettlebell weight must be equal to or greater than RKC snatch test weight. LINK TO TEST WEIGHTS Any style swing is permitted. Russian Hardstyle,…
McGhee
Workout of the Day
Complete as many rounds as possible in 12 mins of:
10 Dumbbell Snatches, 50/35 lbs
50 Double Unders
Rest Exactly 5 Minutes
Then
Death by 10 meters
Buyout
Squat 5 x 5
(Perform 50 double unders between sets and use 70% of load used on Wednesday)
Strength/Skill RKC Kettlebell Snatch Test Then CrossFit Games Open 14.2 / 15.2 As many reps as possible in 3 mins of: 2 rounds of: 10 Overhead Squats, 95/65 lbs 10 Chest-to-bar Pull-ups If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the…
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)
