5 Rounds For Time:
9 Chest to Bar Pull-ups
30' Dumbbell Walking Lunge
60 Double Unders
30' Dumbbell Walking Lunge
Dumbbells: (50/35)'s
Time Cap: 18 Minutes
Hang Power Snatch
Build to a Heavy Single
AMRAP 5:
10 Thrusters (95/65)
10 Bar Facing Burpees
10 Power Cleans (95/65)
10 Bar Facing Burpees
10 Hang Power Snatches (95/65)
10 Bar Facing Burpees
For Time:
30 Power Snatches (115/85)
200 Double Unders
1 Mile Run
Time Cap: 20 Minutes
For Time:
30 Power Snatches (115/85)
200 Double Unders
1 Mile Run
Time Cap: 20 Minutes
CrossFit Open Workout 19.5
For Time:
33-27-21-15-9
Thrusters (95/65)
Chest to Bar Pull-ups
Time Cap: 20 Minutes
3 Rounds x AMRAP 5:
3 Box Jumps (24"/20")
6 Dumbbell Snatches (50/35)
9 Hand Release Push-ups
Rest 2 Minutes Between Rounds
AMRAP 3:
400 Meter Row
21 Overhead Squats
Max Handstand Push-ups
Rest 3 Minutes
AMRAP 3:
400 Meter Row
18 Overhead Squats
Max Handstand Push-ups
Rest 3 Minutes
AMRAP 3:
400 Meter Row
15 Overhead Squats
Max Handstand Push-ups
Rest 3 Minutes
AMRAP 3:
400 Meter Row
12 Overhead Squats
Max Handstand Push-ups
Barbell: (115/85)
Deadlift
Build To A Heavy Set of 5
CrossFit Hero WOD
"Marston"
AMRAP 20:
1 Deadlift (405/285)
10 Toes to Bar
15 Bar-Facing Burpees
Split Jerk
Build to a Heavy Single
3 Rounds For Time:
50 Alternating Reverse Lunges
7 Ring Muscle-ups
10 Hang Power Cleans (175/115)
Time Cap: 18 Minutes
SUNDAY SURPRISE!!!
Push Jerk
Build To A Heavy Single
4 Rounds For Time:
400 Meter Run
3 Rope Climbs (15')
7 Push Jerks (135/95)
Time Cap: 20 Minutes
CrossFit Open Workout 18.2 & 18.2a
18.2
For Time:
1-2-3-4-5-6-7-8-9-10
Dumbbell Squats (50's/35's)
Bar-Facing Burpees
18.2a
1 Rep Max Clean
Time cap: 12 minutes to complete 18.2 and 18.2a
5 Rounds For Time:
30 Sit-ups
10 Bench Press (Bodyweight)
300' Shuttle Run
10 Strict Pull-ups
Time Cap: 25 Minutes
For Time:
100-80-60-40-20 Double Unders
50-40-30-20-10 Wall Balls (20/14)
25-20-15-10-5 Hang Power Snatches (75/55)
Time Cap: 25 Minutes
AMRAP 20:
2 Ring Muscle-ups
4 Handstand Push-ups
8 Dumbbell Clean & Jerks (70/50)
Front Squat
Build To A Heavy Set of 3
AMRAP 4:
21/15 Calorie Row
21 Toes to Bar
21 Front Squats (95/65)
Rest 4 Minutes
AMRAP 4:
15/12 Calorie Row
15 Toes to Bar
15 Front Squats (115/85)
Rest 4 Minutes
AMRAP 4:
9/6 Calorie Row
9 Toes to Bar
9 Front Squats (135/95)
"New Year Countdown"
10-9-8-7-6-5-4-3-1:
Thrusters (95/65)
Chest to Bar Pull-ups
After Each Round:
30 Double Unders
Time Cap: 20 Minutes
Deadlift
Build To A Heavy Set of 3
"Open Workout 17.4"
AMRAP 13:
55 Deadlifts (225/155)
55 Wall Balls (20/14)
55 Calorie Row
55 Handstand Push-ups
[TEAMS OF 2]
AMRAP 20:
10 Box Jump Overs (24"/20")
2 Rope Climbs (15')
30' Front Rack Walking Lunge (135/95)
Switch After Full Rounds
AMRAP 4:
Buy-In: 12 Chest to Bar Pull-Ups
9 Power Snatches (95/65)
9 Bar-Facing Burpees
Rest 4 Minutes
AMRAP 4:
Buy-In: 10 Chest to Bar Pull-Ups
7 Overhead Squats (115/85)
7 Bar-Facing Burpees
Rest 4 Minutes
AMRAP 4:
Buy-In: 8 Chest to Bar Pull-Ups
5 Power Snatches (135/95)
5 Bar-Facing Burpees