[15-Minute Window]
"Jackie"
For Time:
1,000 Meter Row
50 Thrusters (45/35)
30 Pull-ups
Time Remaining:
5RM Front Squat (From The Floor)
Snatch
On the 1:30 x 10 Sets
3-3-3-2-2-2-1-1-1-1
AMRAP 20:
4 Dumbbell Hang Snatches (Each Arm)
6 Toes to Bar
24 Double Unders
Dumbbell: (50/35)
5 Rounds x AMRAP 3:
3 Power Cleans (135/95)
6 Handstand Push-ups
9 Wallballs (20/14)
Rest 1 Minute Between Rounds
SUNDAY SPECIAL!!!
[TEAMS OF 2]
AMRAP 20:
[Partner 1]
Calorie Row
[Partner 2]
30' Dumbbell Front Rack Lunge
15 Dumbbell Bench Press
30' Dumbbell Front Rack Lunge
Dumbbells: (50's/35's)
"The Open Test V2"
AMRAP 20:
50 Alternating Single Leg Squats
50 Deadlifts
40 Bar-Facing Burpees
40 Power Cleans
30 Toes to Bar
30 Front Squats
20 Chest to Bar Pull-ups
20 Push Jerks
10 Bar Muscle-ups
10 Thrusters
Barbell: (135/95)
10 Rounds x AMRAP 1:
180' Shuttle Sprint
6 Dumbbell Snatches (50/35)
Max Box Jump Overs (24"/20")
Rest 1 Minute Between Rounds
Build to a Heavy Single
Back Squat
AMRAP 10:
1-2-3-4-5... Rope Climb (15')
5-10-15-20-25... Wall Balls (20/14)
Build to a Heavy Set of 10
Deadlift
"Individual Quarterfinals 21.1"
3 Rounds:
10 Strict Handstand Push-ups
10 Dumbbell Hang Power Cleans
50 Double Unders
Rest 1 Minute
3 Rounds:
10 Kipping Handstand Push-ups
10 Dumbbell Shoulder to Overhead
50 Double Unders
Dumbbells: (50's/35's)
Time Cap: 10 Minutes
For Time:
75 Power Snatches (75/55)
Rest 2 Minutes
5 Rounds:
400 Meter Run
15 Overhead Squats (95/65)
Time Cap: 25 Minutes
SUNDAY SURPRISE!!!
[TEAMS OF 2]
For Time:
Buy-In: 180 Calorie Row
Into...
90 Deadlifts (225/155)
90 Handstand Push-ups
Partition 90's However You'd Like
Build to a Heavy Single
Front Squat
CrossFit Open Workout 22.3
For Time:
21 Pull-ups
42 Double Unders
21 Thrusters (95/65)
18 Chest to Bar Pull-ups
36 Double Unders
18 Thrusters (115/75)
15 Bar Muscle-ups
30 Double Unders
15 Thrusters (135/85)
Time Cap: 12 Minutes
5 Rounds For Time:
10 Dumbbell Bench Press
200' Farmers Carry
400 Meter Run
Dumbbells: 50's/35's
Time Cap: 25 Minutes
For Time:
10-9-8-7-6-5-4-3-2-1:
Ring Muscle-ups
Clean & Jerks (Bodyweight)
Time Cap: 20 Minutes
AMRAP 2-2-2-3:
15/12 Calorie Row
9 Burpee Box Jump Overs (24"/20")
Max Toes to Bar
Rest 1 Minute Between Rounds
Build to a Heavy Complex:
1 Power Snatch
1 Hang Squat Snatch
10 Rounds For Time:
3 Power Snatches (135/95)
15 Wall Balls (20/14)
Time Cap: 18 Minutes
SUNDAY SURPRISE!!!
For Time:
1,000 Meter Run
8 Rope Climbs (15')
60 Bar-Facing Burpees
40 Toes to Bar
20 Deadlifts (315/205)
Time Cap: 20 Minutes
CrossFit Open Workout 21.1
For Time:
1-3-6-9-15-21 Wall Walk
10-30-60-90-150-210 Double Unders
Time Cap: 15 Minutes