Skill Three sets of: Walking Lunges with DBs x 20 steps @ 1010 (use the heaviest DBs you can handle while following the tempo prescription) Rest 60 seconds Side Plank Hold x 30-45 seconds each side Rest 60 seconds WOD For time: 400 Meter Run 30 Front Squats (Heavy) 30...
8 minute AMRAP: 10 deadlifts, 135 / 95 lb. 15 box jumps, 24 / 20 inch 15 deadlifts, 185 / 135 lb. 15 box jumps, 24 / 20 inch 20 deadlifts, 225 / 155 lb. 15 box jumps, 24 / 20 inch 25 deadlifts, 275 / 185 lb. 15 box jumps, 24 / 20 inch 30 deadlifts, 315 / 205 lb. 15...
Skill: Pistols 3 sets of 10, five each leg. Scale progression, Rx, 25 lbs plate, band assist, pole assist. “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box...
3/12 A. Four sets of: Deadlift x 4-6 reps Rest 20 seconds Handstand Push-Ups x 12-15 reps or Wall Climbs x 4-5 reps or Handstand Hold x 30-60 seconds Rest 3 minutes B. Two sets of: Against a three minute running clock, complete: 500 Meter Row and then complete as many...
A. Take 15-20 minutes to build to today’s heaviest Clean & Jerk B. For max reps: 2 Minutes of Ground to Overhead (205/135 lbs) Rest 2 minutes 2 Minutes of Ground to Overhead (185/125 lbs) Rest 2 minutes 2 Minutes of Ground to Overhead (165/115 lbs) C. Two sets...
14.2!!
Skill Four sets of: Strict Weighted Pull-Ups x 2-3 reps Rest 90 seconds Front Squat + Jerk Rest 90 seconds Wod Complete as many rounds as possible in 5 minutes of: 10 Pull-Ups 10 Alternating Pistols (or 10 Goblet Squats) Rest exactly 5 minutes, and then, Complete as...
Skill Max snatch Wod 8 rounds 5 burpee box jump overs 10 kb snatches 35/20 15 Deadlift 185/115 Work for 3:00 rest for 2:00 until wod is over
Skill 5×3 Front squats Wod “Helen” 3 rounds 21 kb swings 53/35 12 pullups Run 400m
2/28 CrossFit Games 14.1 10 Minute AMRAP 30 Double Unders 15 Power Snatches 75/55 http://games.crossfit.com/workouts/the-open
