Build to a Heavy Complex
3 Front Squats + 1 Split Jerk
5 Rounds For Time:
20 Chest to Bar Pull-ups
5-4-3-2-1 Clean & Jerks (225/155)
Time Cap: 15 Minutes
Tabata Intervals
1. Kettlebell Swings (53/35)
2. Burpees Over Rower
3. Row Calories
4. Push-ups
5. Sit-ups
Rest 1 Minute Between Each Movement
Snatch Pull + Squat Snatch
Build To A Heavy Complex
"Amanda"
9-7-5:
Ring Muscle-ups
Squat Snatches (135/95)
Time Cap: 10 Minutes
Hang Power Clean
Build To A Heavy Single
AMRAP 12:
2,000/1,800 Meter Row
150 Double Unders
Max Distance Handstand Walk
For Time [20 Minute Cap]:
15 Rope Climbs
100 Toes to Bar
50 Overhead Squats (155/105)
Partition However You'd Like
SUNDAY SURPRISE!!!
CrossFit Open Workout 23.3
Every 2 Minutes x 10 Rounds:
200' Farmers Carry (50's/35's)
Max Rounds of "Cindy"
Power Snatch
Build To A Heavy Set of 5
For Time:
45/30 Calorie Row
30 Box Jump Overs (24"/20")
15 Power Snatches (115/85)
Time Cap: 10 Minutes
For Time:
21 Toes to Bar, 50 Double Unders
15 Pull-ups, 50 Double Unders
15 Toes to Bar, 50 Double Unders
12 Chest to Bar Pull-Ups, 50 Double Unders
9 Toes to Bar, 50 Double Unders
9 Burpee Pull-Ups, 50 Double Unders
Time Cap: 18 Minutes
AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (185/135)
12 Push-ups
5 Minute Rest
AMRAP 5:
Buy-In: 35 Wallballs (20/14)
9 Deadlifts (225/155)
9 Dual Dumbbell Push Press (50/35)
5 Minute Rest
AMRAP 5:
Buy-In: 20 Wallballs (20/14)
6 Deadlifts (275/185)
6 Strict Handstand Push-ups
SUNDAY SURPRISE!!!
CrossFit Open Workout 23.2
On the Minute x 20:
Minute 1: 15 Sit-ups + Max Dumbbell Snatches
Mintue 2: 200 Meter Run
4 Rounds For Time:
25-20-15-10 Burpees Over Rower
500/450 Meter Row
75 Double Unders
Time Cap: 20 Minutes
[15-Minute Window]
"Josh"
For Time:
21-15-9 Overhead Squats (95/65)
42-30-18 Pull-ups
Immediately Into..
5RM Overhead Squat (From The Floor)
Deadlift
Build To A Heavy Set of 3
For Time:
45 Toes to Bar
45 Kettlebell Jerks (53's/35's)
45 Deadlifts (225/155)
45 Handstand Push-ups
Time Cap: 15 Minutes
SUNDAY SURPRISE!!!
CrossFit Open Workout 23.1
On the Minute x 20:
Minute 1: 10 Kettlebell Swings + Max Wall Walks
Minute 2: Max Box Jump Overs (24"/20")
Kettlebell: (53/35)