Main – CrossFitCrossFit Games Open 15.4 (AMRAP – Reps)8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21...
Main – CrossFit1: Coach Led Warmup (No Measure)3: Metcon (No Measure)Rope climb 10 min EMOM 1 rope climb every min on the min2: Metcon (AMRAP – Rounds and Reps)In teams of two, with only one partner working at a time, partners alternate whole rounds to...
Main – CrossFit1: Coach Led Warmup (No Measure)2: Muscle up, handstand, toe to barEvery 2 minutes, for 18 minutes: Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps (OR Low Ring Muscle Up Progression + Dip...
Main – CrossFit1: Coach Led Warmup (No Measure)2: Split Jerk3: Metcon (5 Rounds for reps)Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills Followed immediately by… Every two minutes, for 10 minutes (5 sets): Jerk x 1 rep Build to today’s heavy...
Main – CrossFit1: Coach Led Warmup (No Measure)2: Back Squat3: Metcon (5 Rounds for weight)Every 2 minutes, for 12 minutes (6 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep...
