A. EMOM for 10 min:
3 Power Cleans (60/40) 20 Double Unders B. 3 rds of: 5 "Bear Complex" (60/40) 15 Wall Ball 30 Box Jumps
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CrossFit Open 16.1
Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups Men lunge 95 lb. (43kg) Women lunge 65 lb. (29,5kg) A.
15 minutes of gymnastics progression. *Muscle up progression*. B. 7 rounds of:. 14 Walking Lunges 7 Burpee Broad Jumps 200m Weighted Run (45/35Lbs.) A.
For reps: Pull-up ladder (RX = kipping pull-ups) 1 pull-up the first minute, 2 pull-ups the second minute and so on until you can no longer finish. Rest 5 min. B. For reps: Front Squat ladder @bodyweight 1 FS the first min, 2 the second, etc. A.
Bench Press 10-8-6-4-2-1 Rest 1 minute between sets. Build to a heavy rep for the day. B. Every minute, on the minute, for 10 minutes: Snatch x 1 rep Build over the course of the 10 minutes to today’s heavy – not necessarily a 1-RM. C. Alternating EMOM 12 minutes : Odd minutes - 14 American Kettlebell Swings (24/16) Even Minutes - Max Abmat situps Score is total Abmat situps completed. A.
Back Squat *Set 1 – 4 reps @ 70% *Set 2 – 3 reps @ 80% *Set 3 – 2 reps @ 85% *Set 4 – 1 rep @ 90% *Set 5 – 1 rep @ 95% *Set 6 – 1 rep @ 101% Rest 1 minute between sets. B. Every minute, on the minute, for 10 minutes: Clean x 1 rep Build over the course of the 10 minutes to today’s heavy – not necessarily a 1-RM. C. CrossFit Games Open Event 11.3 Complete as many rounds and reps as possible in 5 minutes of: Squat Clean (75/50) Jerk (75/50) Check out the 11.3 results from the 2011 Games here. A. EMOM 10 minutes:
3 Push Press @ 80% B. Crossfit Open WOD 12.1: Compete as many reps as possible in 7 minutes of : Burpees to a 6 inch target C. Tabata hollow rocks / Arch Rocks A.
20 minutes to find a Heavy Snatch for the day B. In teams of 2, complete as many rounds and reps as possible in 18 minutes of: 15 Power Snatch (60/40) 15 Back Squats 15 Burpees 15 Push Press 15 Front Squats Partners can split reps however they like. A.
15 minutes of gymnastics progression. *Kipping progressions. Bar or Ring. Working toward CTB efficency.* B. CrossFit Open Workout 14.5 MEN - includes Masters Men up to 54 years old 21-18-15-12-9-6-3 reps for time of: 95-lb. thrusters Burpees WOMEN - includes Masters Women up to 54 years old 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters Burpees WOD Description : http://games.crossfit.com/workouts/the-open/2014 A.
15 minutes of gymnastics progression. *Muscle up progression* B. "Thunderstruck": RX - Strict press @ 30/15 kg WOD is performed to AC/DC's Thunderstruck. Athletes will begin with the bar in the front rack postion. As the song plays, everytime you hear "Thunderstruck" athletes will perform a strict press or push press if a MOD is needed. Bar stays in the front rack for the duration of the song. Another mental test!! C. For time: Row 500m 50 Ground to Overhead (60/40) |
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