Strength/Skill Every 1 min for 14 mins, alternating between: 3 Back Squats, 70% 1RM* 12 Split Jumps *If you feel really good go up to but not over 80% but the bigger goal is to get through the section without dropping weight or cutting reps on the split jumps. (deciding to scale to 8 or…
DetailsTabata Barbells
This was a main site workout on 2/18/17
Tabata Deadlift, 185/135 lbs
Rest 1 min
Tabata Hang Power Clean, 135/95 lbs
Rest 1 min
Tabata Front Squat, 85/55 lbs
Rest 1 min
Tabata Push Press, 65/45 lbs
Rest Exactly 5 Minutes
Then
2 Miles for time
WORKOUT 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars* 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups* 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. * Movements vary by division.…
DetailsSkill/Strength EMOM 10 Minutes 3 Power Snatch (pick load but keep light) 20 Double Unders (not alternating. If you don’t finish the doubles in the minute drop rope and pick up bar) Then 10 Minute AMRAP 50 Double Unders 14 Deadlifts 115/75# 7 OHS 115/75# Rest Exactly 5 Minutes Then for time: 60 Wall Balls…
DetailsStrength/Skill Every 1 min for 12 mins, alternating between: 3 Power Clean (Touch & Go)s, 75% 1RM 10 Squat Jumps* *Rx+ = Hold dumbbell in each hand. Don’t bend over to touch bells to floor simply keep as upright as possible jumping off the full foot. Then 5 rounds of: :30 ME Toe to Bars…
DetailsStrength/Skill Every 1 min for 10 mins: Squat Snatch 1 Squat Snatch, 85% 1RM* *Do every set at 85% but not more. Anyone who misses a rep over 85% does 100 burpees. Anyone who successfully gets a new max must perform 100 burpees. Train don’t test. Then CrossFit Open 12.2 As many reps in 10…
DetailsStrength/Skill Squat 5 x 5 Go heavy but not for 5rm max Then For time with a 20 Minute time cap: Row (calories), 20 Toes-to-bar, 9 Thruster, 105/70 lbs, 9 Row (calories), 30 Toes-to-bar, 15 Thruster, 105/70 lbs, 15 Row (calories), 40 Toes-to-bar, 21 Thruster, 105/70 lbs, 21 Buyout Strict Handstand Push Up +…
DetailsSince we at least historically see at least one short wod in the open (and 17.1 was a long one) here are 3 back to back to help us prepare for the known unknown. As many reps in 7 mins as you can of: Wall Balls, 20/14 lbs Rest Exactly 5 minutes then: Complete as many…
DetailsOpen Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 50-lb. dumbbell and 24-in. box Time cap: 20 minutes Variations Rx’d: (Ages 16-54)…
DetailsStrength/Skill
EMOM for 10 Minutes
5 touch and go power snatches
Then
7 rounds of:
10 DB Power Snatches (alternating) 50/35#
10 Burpees
Buyout
Whatever you need to do for tomorrow’s unknown open workout
