Strength/Skill
Alternating every minute for 12 Minutes
3 Clusters
8 bar facing burpees
Then
21 – 15 – 9 of:
Thrusters 135/95
Chest-to-bar Pull-ups
Row Calories or Ski Erg (or 60-40-20 Double unders)
Buyout
Bench press 5 x 5
Strength/Skill
Every other minute for 10 minutes 10 touch and go power snatches
Then
Amanda
9-7-5 reps, for time of:
Muscle-up
Squat Snatch 135/95
Buyout
4 x 8 Bent over rows
4 x 8 straight leg ghd
Strength/Skill Alternating every other minute for 10 Minutes 3 Power Cleans @ 70% 10 Knee to elbows Then Alternating EMOM for 20:00 of: Even – 5,10,15,20,25, 25, 20, 15, 10, 5 Deadlifts 135/95# Odd – 10 KB Thrusters 24/16kg (do each set unbroken or without putting the bell down. Rest overhead or in rack. Switch…
DetailsStrength/Skill Squat 5 x 5 (Goal is to do 5 very heavy sets of 5 not just work up to a 5 RM max effort. In other words what total amount of weight can you lift in 5 working sets) Limit rest to 2 minutes per set. Then Row 1000m 75 Burpee Box Jumps 24/20…
DetailsMonday Strength/Skill EMOM 10 Minutes 1 Squat Clean and Split Jerk (no pressouts, misses or maxes. Do as many of the reps at or close to 90%) Then 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 185/125 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans…
DetailsWorking in teams of 2 perform the following From 0 to 8 Minutes Run ½ Mile Then working in a you go i go fashion snatch as many pounds as possible At 8 Minutes on the clock Run ½ Mile Then working in a you go i go fashion power clean as many pounds as…
DetailsStrength/Skill Squat 5 x 3 Then EMOM 7 Minutes 40 seconds ME Bar Facing Burpees – rest 20 sec. Rest 5 Minutes Then Annie 50-40-30-20-10 reps, for time of: Double Under AbMat Sit-up Buyout 4 x 8 Straight Leg GHD 4 x 8 Bent over rows The bent over row is one of the most butchered accessory exercises…
DetailsTake a moment to watch the video to clairfy movement standards. If you’re new to the open this should give you a great idea about what to expect and what should and should not be counted as reps. Strength/Skill Push Press 5 x 3 @ no more than 80% of 1RM Then CrossFit Games Open…
DetailsStrength/Skill
Every 2 Minutes for 12 Minutes
7 T&G Power Snatches
Then
Alternating EMOM for 20:00 of:
Even – 2,4,6,8,10 Deadlifts 275/185#
Odd – 8 TTB
Notice lighter loads on the deadlifts.
Capacity Buyout
With HR @ or below 140BPM:
Row 7500 Meters
Strength/Skill Every other minute for 12 Minutes 1 Power Clean + 1 Hang Clean (full squat) + 1 Front Squat + 1 Push Jerk + 1 Split Jerk Work to heaviest possible for the complex without pressouts. Limit weight to 75% of last Saturday’s 1RM Then 4 rounds of: 25 American KBS 32/24kg 25 Wall…
Details
