Power Clean
Build to Heavy Set of 5
For Time [25 Minute Cap]:
50 Power Cleans (115/75)
200 Double Unders
1 Mile Run
5 rounds
1 Minute Plank
100m Kettlebell Farmer's Carry (53's/35's)
15/12 Calorie Row
AMRAP 18
2 Power Clean (185/135)
4 Box Jumps (30"/24")
6 Burpees
200m Run
Split Jerk
Build To A Heavy Set of 2
4 Rounds For Time
30/24 Calorie Row
20 Toes To Bar
10 Thrusters (95/65)
AMRAP 2 x 5 Rounds
12/9 Calorie Bike
100m Run
Max Alternating Dumbbell Snatches (50/35)
Rest 2 Minutes
Build to Heavy Set of 6
Back Squats
AMRAP 12:
1 Burpee Pull-up
15 Wall Balls (20/14)
2 Burpee Pull-ups
15 Wall Balls (20/14)
3 Burpee Pull-ups
15 Wall Balls (20/14)
For Time:
100 Double Unders
80/60 Calorie Row
60 Box Jump Overs (24"/20")
40 Single Dumbbell Push Jerks (50/35)
200 Meter Kettlebell Farmer's Carry (50's/35's)
Build to Heavy Set of 5
Power Snatch
AMRAP 9:
21 Deadlifts (115/75)
15 Toes to Bars
9 Power Snatches (115/75)
AMRAP 20
10 Hang Power Cleans (95/65)
10 Push Press (95/65)
10 Lateral Barbell Burpees
5 Rounds:
AMRAP 5:
400m Run
30/20 Cal Row
Max 25' Walking Lunges
Rest 2 Minutes Between Rounds
1 Rep = 25'
*COME WATCH OUR ATHLETES AT 430P AND 530P AND THEN……
BRING YOUR OWN BEER 630P (PIZZA PROVIDED)
CrossFit Open 22.3
For Time:
21 - 15 - 9
Deadlifts (135/95)
Box Jump Overs (24/20)
Directly Into...
9 - 15 - 21
American Kettlebell Swings (53/35)
KB Goblet Box Step Ups (24/20)
Overhead Squats
5 Sets of 5 Reps
AMRAP 2-2-2-3:
2 Rope Climbs
200 Meter Run
Max Overhead Squats (75/55)
1 minute rest betweens AMRAPs
For Time [35 Minute Cap]:
50 Shoulder to Overhead (115/85)
3,000 Meter Row
100 Burpees
Partition However You'd Like
Build to Heavy Complex
1 Power Clean
1 Hang Power Clean
1 Hang Squat Clean
4 Rounds For Time:
10 Power Cleans (115/85)
20 Pull-ups
50 Double Unders
Teams of 2
4 Rounds:
1,000m Row
200m Synchro Run
50 Wallballs (20/15)
200m Synchro Run
Partition the row and wallballs.
OPEN 22.2
TBD
5 Rounds:
1 Minute Max Slamballs (20/10)
1 Minute Max Sumo Deadlift High Pull (75/55)
1 Minute Max Shuttle Runs (30 ft)
1 Minute of Rest
Build to Heavy Set of 5
Front Squats
For Time [12 Minute Time Cap]:
10 Front Squats + 1 Push Jerk
9 Front Squats + 2 Push Jerks
8 Front Squats + 3 Push Jerks
7 Front Squats + 4 Push Jerks
6 Front Squats + 5 Push Jerks
5 Front Squats + 6 Push Jerks
4 Front Squats + 7 Push Jerks
3 Front Squats + 8 Push Jerks
2 Front Squats + 9 Push Jerks
1 Front Squat + 10 Push Jerks
Barbell: (95/65)
10 Rounds For Time:
200m Run
30 Double Unders
10 Burpees