Skill/Strength EMOM 10 Minutes 2 power clean + power jerk* *pick load go heavy but no misses. If you miss more than once drop weight. Yes pressouts are misses. Then Complete as many rounds as possible in 7 mins of: 10 Power Cleans, 135/95 lbs 20 Push-ups Rest 3 minutes and perform the following 5…Details
Every 2 Minutes for 10 Minutes
1 Squat Snatch @90%*
*90% is 90% not 100% OK? Any misses above 90% = 100 burpee penalty.
21 Thrusters 95/65#
18 Thrusters 95/65#
15 Thrusters 95/65#
4 x 400 Meters
All out efforts with 2 minutes rest between runs.
Strength/Skill Every 1 min for 14 mins, alternating between: 3 Back Squats, 70% 1RM* 12 Split Jumps *If you feel really good go up to but not over 80% but the bigger goal is to get through the section without dropping weight or cutting reps on the split jumps. (deciding to scale to 8 or…Details
Skill/Strength EMOM 10 Minutes 3 Power Snatch (pick load but keep light) 20 Double Unders (not alternating. If you don’t finish the doubles in the minute drop rope and pick up bar) Then 10 Minute AMRAP 50 Double Unders 14 Deadlifts 115/75# 7 OHS 115/75# Rest Exactly 5 Minutes Then for time: 60 Wall Balls…Details
Strength/Skill Every 1 min for 12 mins, alternating between: 3 Power Clean (Touch & Go)s, 75% 1RM 10 Squat Jumps* *Rx+ = Hold dumbbell in each hand. Don’t bend over to touch bells to floor simply keep as upright as possible jumping off the full foot. Then 5 rounds of: :30 ME Toe to Bars…Details
Strength/Skill Every 1 min for 10 mins: Squat Snatch 1 Squat Snatch, 85% 1RM* *Do every set at 85% but not more. Anyone who misses a rep over 85% does 100 burpees. Anyone who successfully gets a new max must perform 100 burpees. Train don’t test. Then CrossFit Open 12.2 As many reps in 10…Details
Strength/Skill Squat 5 x 5 Go heavy but not for 5rm max Then For time with a 20 Minute time cap: Row (calories), 20 Toes-to-bar, 9 Thruster, 105/70 lbs, 9 Row (calories), 30 Toes-to-bar, 15 Thruster, 105/70 lbs, 15 Row (calories), 40 Toes-to-bar, 21 Thruster, 105/70 lbs, 21 Buyout Strict Handstand Push Up +…Details
Since we at least historically see at least one short wod in the open (and 17.1 was a long one) here are 3 back to back to help us prepare for the known unknown. As many reps in 7 mins as you can of: Wall Balls, 20/14 lbs Rest Exactly 5 minutes then: Complete as many…Details
Open Workout 17.1 For time: 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 Time cap: 20 minutes Variations Rx’d: (Ages 16-54)…Details