Monday 12/10/17
PART A Back Squat 4 x 10 @ 70% 1RM Complete sets every 3 minutes PART B With a Partner, For time 50-40-30-20-10 Wall balls (9/6) Dumbbell Power Clean (22.5/15) 18 min time cap
PART A Back Squat 4 x 10 @ 70% 1RM Complete sets every 3 minutes PART B With a Partner, For time 50-40-30-20-10 Wall balls (9/6) Dumbbell Power Clean (22.5/15) 18 min time cap
As many rounds as possible in 20 minutes 5 Power Snatch (42.5/30) 10 Toes to bar 15 Air Squat
PART A 5 Rounds 2 Power Clean + 2 Hang Power Clean Then 5 Rounds of 3 Push Press + 3 Push Jerk Complete all sets on a 1:30min timer PART B For time 21-15-9 Reps of Shoulder to…
PART A 4 Rounds for quality 10 Shoulder circles in push up plank, on rings. 10 Ring Hollow outs PART B 4 Rounds with a Partner Double Front Rack Kettlebell Carry to Gate and Back (24/16) 30 Double Kettlebell…
PART A Sumo Deadlift 7 x 3 Super set each set of Deadlifts with 3 Broad jumps Complete sets every 2 minutes PART B 3 Rounds for time 18 Handstand push ups 15 Box Jumps (24/20″) 3 Cleans (100/70)…
PART A 5 Sets of 2 Hang Power Snatch + 1 Hang Snatch Complete sets every 2 minutes Pause in Hang position for 3 seconds each rep PART B Complete as many reps as possible in 6 minutes of…
PART A “Horrible Helen” 5 Rounds for time 400m Run 21 Kettlebell Swings (24/16) 12 Pull ups PART B Tabata Mash up Plank hold Russian twist
CrossFit Open workout 15.1 – Kinda! As many rounds as possible in 9 minutes of 15 Pull ups 10 Deadlifts (52.5/35) 5 Snatches (52.5/35) As soon as 9 minutes in complete, you have 6 minutes to: Find 1 RM Clean
PART A Overhead Squat 5 x 8 @ 70% Complete sets every 2:30min Don’t forget your wrist wraps today! PART B 3 Rounds for time 30 Wall Balls (9/6) 90 Double Unders 10 minute time cap
PART A As many rounds as possible in 7 minutes 6 Box Jumps (30/24″) 3 Power Cleans (100/70) PART B 3 Rounds for total reps 1 Minute Max effort Power Cleans (60/42.5) 1 Minute Rest 1 Minute Max Effort…