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#
Bench Press 4x8 Bench Press for load: #1: 8 reps #2: 8 reps #3: 8 reps #4: 8 reps Pendlay Row 4x10 Pendlay Row for load: #1: 10 reps #2: 10 reps #3: 10 reps #4: 10 reps "Partner Cindy" AMRAP 20 minutes of: • 5 pull-ups • 10 push-ups • 15 squats - Partners [...]
Back Squat 3x3 Back Squat for load: #1: 3 reps @ 65% #2: 3 reps @ 65% #3: 3 reps @ 65% Metcon 21 - 15 - 9 Wall balls (20/14) KB swings (53/35) Directly into: 18 - 12 - 6 Calorie row Burpees over bar Directly into: 12 - 9 - 6 Squat cleans [...]
Metcon 15 minute AMRAP 15 box jump overs (24/20) 12 ring dips 9 power cleans (135/95) Metcon (no measure) 3 rounds 10 strict toes-to-bar 20 good mornings (with barbell) 4 wall-walks into 5 second nose + toes hold
Overhead Squat 3x3 Overhead Squat for load: #1: 3 reps @ 65% #2: 3 reps @ 65% #3: 3 reps @ 65% "Heartbreak Kid" 3RFT: 10 front squats (135/95) 20 pull-ups 50 double unders * Front squats are taken from the floor and not the rack * Rx+: 185/135 and chest to bar pull-ups