Shoulder Press 5-5-5-5-5 Then: CrossFit Games Open 11.6 / 12.5 As many reps in 7 mins as you can of: 3 Thrusters, 100/65 lbs 3 Chest-to-bar Pull-ups 6 Thrusters, 100/65 lbs 6 Chest-to-bar Pull-ups 9 Thrusters, 100/65 lbs 9 Chest-to-bar Pull-ups 12 Thrusters, 100/65 lbs 12 Chest-to-bar Pull-ups Add 3 reps to each round until…
DetailsBack Squat 5-5-5-5-5
Then:
3 rounds for time of:
20 Handstand Push Ups
30 Burpees
40 Squats
Kelly 5 rounds for time of: Run, 400 m 30 Box Jumps, 24/20 in 30 Wall Balls, 20/14 lbs This particular CrossFit “Girl” WOD has an actual person attached to it. Let me introduce you to the woman behind the WOD, Kelly Moore. She once made the mistake of complaining to Coach that she wasn’t…
DetailsRomanian Deadlift 5-5-5-5-5
Then
3 rounds for time of:
15 Chest-to-bar Pull-ups
12 Burpee (Bar Facing)s
9 Deadlifts, 275/185 lbs
Kettlebell Swing (Russian) 10-10-10-10-10-10-10-10-10-10
Then:
3 rounds for time of:
40 Kettlebell Snatches, 24/16 kg
25 Push-up (hand release)s
Back Squat 5-5-5-5-5
Then
For time:
15 Pull-ups
50 Split Jumps
30 Wall Balls
12 Pull-ups
40 Split Jumps
20 Wall Balls
9 Pull-ups
30 Split Jumps
10 Wall Balls
Clean & Jerk 1-1-1-1-1-1
Then
Complete as many rounds as possible in 8 mins of:
20 Double Unders
20 Pistols (Alternating Legs)s
10 Push Jerks, 155/105 lbs
Hang Squat Snatch 2-2-2-2-2
Then:
4 rounds for time of:
8 Hang Squat Snatches, 135/95 lbs
12 Box Jump (24 In.)s, 24/20 in
Kettlebell Swing (Russian), 32/24 kg
Back Squat 5-5-5-5-5
5 rounds for time of:
3 Hang Power Cleans
3 Push/Split Jerks
3 Front Squats
Rx Weight = 135/95
