03.02.17
Shoulder press 3x3 @ 65% EMOM x 15 Minute 1 - 8 C2B pull-ups Minute 2 - 10 overhead squats (75/55) Minute 3 - 50 DU 5x90 Row Every 90 seconds for 5 rounds Calorie row (20/15)
03.01.17
Front Squat 3x3 @ 65% of 1RM Metcon 4 rounds for time: 10 deadlifts (185/135) 10 wall ball shots (20/14) 10 toes-to-bar 10 box jump overs (24/20) Planks 4x1 minute Weighted if possible.
02.28.17
Metcon 3 rounds for time: 24 calorie row 21 hang power cleans (95/65) 18 step-back lunges 15 over-the-bar burpees RX+ = (115/75) *18 minute time cap EMOMx10 minute 1: (12/8) handstand push-ups minute 2: 100m run
02.27.17
Back Squat 3x3 @ 65% of 1RM Metcon 4 minute AMRAP: 30 double unders 15 power snatch (75/55) Rest 4 minutes 4 minute AMRAP: 30 double unders 12 power snatch (95/65) Rest 4 minutes 4 minute AMRAP: 30 double unders 9 power snatch (115/85)
02.25.17
CrossFit Open 17.1 For time / reps: •10 dumbbell snatches •15 burpee box jump-overs •20 dumbbell snatches •15 burpee box jump-overs •30 dumbbell snatches •15 burpee box jump-overs •40 dumbbell snatches •15 burpee box jump-overs •50 dumbbell snatches •15 burpee box jump-overs Men use 50-lb. dumbbell and 24-in. box Women use 35-lb. dumbbell and 20-in. [...]
02.24.17
Metcon 27-21-15-9 Toes-to-bar Overhead squats (75/33) Over-the-bar burpees RX+ = (95/65)
02.23.17
Metcon 21-15-9 Calorie row Ring dips Then immediately into: 21-15-9 Box jumps (24/20) Shoulder to OH (95/65) Score is total time for both workouts
02.22.17
Clean & Jerk EMOMx10 Increasing weight each round Full (squat) clean and (split) jerk Record highest successful lift Metcon For time: 75 wall ball shots 200 double unders 1 mile run Skill practice Take time to work on a skill/movement
02.21.17
3 Minute Barbell Complex AMRAP 3 minute AMRAP: 3 power cleans (115/65) 3 front squats 3 push jerks Rest 3 minutes 3 minute AMRAP: 3 power cleans (135/85) 3 front squats 3 push jerks Rest 3 minutes 3 minute AMRAP: 3 power cleans (155/115) 3 front squats 3 push jerks All 9 movements must be [...]
02.20.17
Snatch EMOMx10 Full (squat) snatch Increasing weight Score is heaviest successful lift Metcon 21-15-9 Thrusters (95/65) Pull-ups Calorie Row RX+: Chest-to-bar pull-ups