Metcon 3 minute AMRAP: (12/9)* calorie row 12 power snatches (95/65) Rest 3 minutes 3 minute AMRAP: (12/9) calorie row 8 power snatches (115/80) Rest 3 minutes 3 minute AMRAP: (12/9) calorie row 4 power snatches (135/95) *12 calories for men, 9 for women Metcon 3 rounds: Max effort, unbroken set of Muscle-ups Rest 30 [...]
Back Squat 1RM Metcon 4 rounds for time 9 power cleans (135/95) 15 push-ups 21 squats 200m run
DU AMRAP 10 min AMRAP 50 double unders 10 DB/KB step ups (note weight in comments) Rest 5 minutes before next AMRAP S2OH AMRAP 4 minute AMRAP ME S2OH (115/85) Coach's Choice Core
Power Clean 5x3 15 minutes to work up to 3RM. Maya 17 minute AMRAP: 20 calorie row 17 power snatches (75/55) 20 box jumps (24/20) 17 wall balls (20/14) Mobility Stretches Coach's choice
Shoulder Press 5x6 Increasing weight each set. Pendlay Row 5x8 Increasing weight each set EMOM x 8 Minute 1: 5 ring muscle-ups Minute 2: 15 walking lunges (each leg) Rest 2 min between EMOM's EMOM x 8 Minute 1: 20 push-ups Minute 2: 14 DB snatch* (50/35) *CrossFit Open standards
Squat mobility warm-up 2 Rounds 10 hip extensions w/ band per side 10 goblet squats 10 bulgarian split squats per side "Big Clean Complex" Without dropping the bar complete: High Hang Clean + Hang Clean + Clean + Push Press + High Hang Clean + Hang Clean + Clean + Push Jerk + High Hang [...]
Metcon 4 minute AMRAP: 27 calorie row 27 burpees 27 chest-to-bar pull-ups Rest 4 minutes 4 minute AMRAP: 21 calorie row 21 burpees 21 toes-to-bar Rest 4 minutes 4 minute AMRAP: 15 calorie row 15 burpees 15 pull-ups Core Work Coach's choice core.
Power Snatch 1x3 15 minutes to establish 3RM power snatch. All reps are touch-and-go (TNG). 21-15-9 Barbell Sprint 21 thrusters (95/65) 21 KB swings (70/53) 400m run 15 thrusters 15 KB swings 400m run 9 thrusters 9 KB swings 400m run
2014 Regional Event 6 For time: 50-calorie row 50 box jump overs, 24 inch 50 deadlifts, 180 lb. 50 wall-ball shots, 20-lb. ball 50 ring dips 50 wall-ball shots, 20-lb. ball 50 deadlifts, 180 lb. 50 box jump overs, 24 inch 50-calorie row
Snatch EMOM EMOMx5 2 snatches (full) @ 60-65% of 1RM, TNG - Rest 4 minutes before next EMOM EMOMx4 2 clean and jerks (squat, split) @ 70% of 1RM, TNG Nancy 5 rounds for time of: • 400m run • 15 Overhead squat 95/65#