“Bedtime”
5 Rounds, On the 5:00
15 Lateral Barbell Burpees
12 Deadlifts (70/45)
9 Hang Power Cleans
6 Push Jerks
Scaling Options:
10-12 Burpees
60/40
50/35
30-40/20-30
You want to scale the workout appropriately so you should be getting at least 2 minutes rest every time.
Opens 19.3
For time:
200-ft. Dumbbell Overhead Lunge (50/35)
50 Dumbbell Box Step-ups (50/35) (24″/20″)
50 Strict Handstand Push-ups
200-ft. Handstand Walk
10 Minute Time Cap. For scoring purposes, add 1 second for every rep not completed.
A.
In a 12min window establish a heavy
Bench Press x4
B.
In teams of 3
14min AMRAP
Row as many Cals as possible*
*each member of the team must complete 1 round of:
50 Wall Balls 9/7
100 DU
Calories will be deducted for any reps not completed
Goat Day
On the Minute x 20
Odd: Movement 1
Even: Movement 2
Week three of Goat Day! The goal today is to either progress from last week’s or choose two other movements to work through.
“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn […]
A.
12-15 min to Build to a Heavy Single
OHS
B.
“Pins & Needles”
AMRAP 12:
5 Strict Pull-ups
10 Overhead Squats 40/30
15 Deadlifts 40/30
“Four Wheel Drive”
5 Rounds:
AMRAP 4:
200m Run
15 Burpee Box Jumps (24/20)
Max Effort Calorie Row in time remaining
Rest 4 Minutes Between
Opens 19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
• 25 Toes to Bar
• 50 Double Unders
• 15 Squat Cleans (135/85)
• 25 Toes to Bar
• 50 Double Unders
• 13 Squat Cleans (185/115)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
• 25 Toes to Bar
• 50 Double Unders
• […]
A.
10mins to build to a heavy
6 rep Bench Press
B.
“Rope Snatch”
In Pairs (Alternating Rounds)
10 rounds (5each)
30 Double Unders
20 DB Snatch 22.5/15
“Goat Day”
On the Minute x 20
Odd: Movement 1
Even: Movement 2
Something to practice with help from a coach or turn it into a 20 minute workout.
“Overhaul”
For Time:
50 Box Jump Overs (24/20)
40 Pull-ups
30 Power Snatches (50/35)
Scaled/Masters
50 Box Step Overs 24/20
40 Jumping Pull Ups
30 Power Snatch 35/25