A.
Split Jerk: 3x3, 2x2, 2x1 (loads are based on feel, build to a heavy successful lift) B. In teams of two, complete as many rounds and reps as possible in 30 minutes of: “Dissecting Kelly” 400 Meter Run 30 Box Jumps (24″/18″) 30 Wall Ball Shots (20/12 lbs.) Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes
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CrossFit Open 16.2
4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 - 15 @ 135# / 85# *Round 2 - 13 @ 185# / 115# *Round 3 - 11 @ 225# / 145# *Round 4 - 9 @ 275# / 175# *Round 5 - 7 @ 315# / 205# Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish. AMRAP - Reps A.
Four sets of: Strict Weighted Pull-Ups x 2-3 reps Rest 90 seconds Front Squat + Jerk Rest 90 seconds B. AMRAP 5 minutes of: 10 Pull-Ups 10 Alternating Pistols (or 10 Goblet Squats) Rest exactly 5 minutes, and then, AMRAP 5 minutes of: 10 Toes to Bar 20 Double-Unders A. EMOM 10 minutes:
Snatch x 1.1 @80% of 1RM (rest 10 second between singles) B. 4 sets of: Halting Snatch Deadlift + Snatch Pull @ 95 - 100% Rest as needed C. AMRAP 6 minutes of: 6 Power Snatches (50/30 kg) 30 Double Unders A.: Deadlift (5x3 @75%)
Tempo (3131) B. AMRAP 8min: 12 Toes to Bar 9 Deadlifts (100/ 70) 6 Box Jump Overs (24/ 20) A. 10min Gymnastic Skills: Pistols
B. 21 - 15 - 9 - 6 - 3 Kettlebell Swing (32/24) Ring Dips GTOH (40/ 30) |
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