Every Minute on the Minute for 10 Minutes 1 Clean and Jerk @ 80% or 185/125 whichever is less Then 10 rounds for time of: 3 Front Squats, 155/105 lbs 1 Clean and Jerk, 155/105 lbs Bar starts on the ground on every set. You may squat clean the first front squat but must drop…
First
Isabel
30 Snatches 135/95
Then at 10 minutes
5 rounds of:
:30 ME Double-Unders
:30 Rest
:30 ME Burpees
:30 Rest
:30 ME Russian KB Swings 32/24kg
:30 Rest
Buyout
4 x 5-8 Weighted Straight Leg GHD
4 x 5-8 Bent Over Rows @ 60-80% of power clean
Strength/Skill Alternating EMOM for 12:00 of: Even – 3 Touch and Go Squat Cleans @ 60% Odd – 10 Burpee Box Jumps Remember if you can’t finish the task in the given minute move on. Then 5 rounds of: :30 ME Box Jumps 30/24 :30 Rest :30 ME Wall Balls 30/20# 10/9′ :30 Rest :30…
Partner WOD
25 Min AMRAP
40 Hand Release Pushups
20 Goblet Squats (24kg/16kg)
20 Deadlifts (225/155)
40 Box Jumps (24/20)
WORKOUT 18.3 2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups Time cap: 14 minutes VARIATIONS Rx’d: (Ages 16-54) Men perform 115-lb. OHS, 50-lb. DB snatches Women perform 80-lb. OHS, 35-lb. DB snatches Scaled: (Ages 16-54) Men perform single-unders,…
Strength/Skill Every Minute on the Minute for 10 Minutes 3 Touch and go power snatch* *Keep these light as light snatches have appeared in almost every open possibly tomorrow. Be smooth. Sloppy is bad…really bad. Then 21-15-9 Power Clean 95/65 Pushups (Yes this is a scaled Power Elizabeth. Move fast but not hurried or sloppy.)…
First Grace 30 Clean and Jerks 135/95 Then at 10 Minutes Perform the Following 20 Box Jumps 30/24 20 Chest to Bar Pullups 20 Medicine Ball Cleans, 20/14 lbs 25 Push Jerks, 155/105 lbs 20 Medicine Ball Cleans, 20/14 lbs 20 Chest to Bar Pullups 20 Box Jumps 30/24 Buyout Bench Press 5 x 5…
MAKE SURE YOUR 18.2 AND 18.2A SCORE ARE SUBMITTED BEFORE 7 PM. HQ HAS ZERO TOLERANCE FOR LATE SUBMISSIONS EVEN IF THEIR SYSTEM CRASHES. Strength/Skill Alternating EMOM for 12:00 of: Even – 5 Touch and Go Power Snatch @ 60% Odd – 40 Double Unders Remember if you can’t finish the task in the given minute…
WORKOUT 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees WORKOUT 18.2a 1-rep-max clean Time cap: 12 minutes to complete 18.2 and 18.2a VARIATIONS Rx’d: (Ages 16-54) Men use 50-lb. dumbbells Women use 35-lb. dumbbells Scaled: (Ages 16-54) Men use 35-lb. dumbbells, stepping burpees allowed Women use 20-lb. dumbbells, stepping burpees allowed Teenagers 14-15:…
Strength Every 1 min for 10 mins: 1 Squat Snatch* *Remember 18.2 is tomorrow so keep these light and make them look awesome. Then 5 rounds for time of: 5 Hang Squat Snatches, 95/65 lbs 5 Handstand Pushups 5 Chest-to-bar Pull-ups *Again Remember that 18.2 is tomorrow so keep your focus on great movement not…
