CLASS
A. 12 mins to build up to a heavy 3rep Power Snatch (up to 3 seconds max between each rep if needed)
B. 21-15-9 reps for time of:
Snatches 52.5/35
Box Jumps 24/20
10min Time Cap (no going over)
*This is meant to be a farley sort intense workout, so you should find a weight you can do at least […]
A.
Back Squat
6-6-6-6
70-75% of 1RM
Rest 3mins between sets.
3 rounds
400 Meter Run
20 Toes to Bar
30 Walking Lunges DBs 22.5/15
EXTRAS
Thruster Speed Work
3 sets of 25 reps for absolute speed
*Every set should be done as fast as possible
*All movement standards still need to be hit
*Weight can go up throughout the sets but should be between 25 and 35% of […]
In Pairs:
100 cal Row
80 STOH 50/35
60 Burpee Box Jumps
40 C2B
60 Burpee Box Jumps
80 STOH
100 cal Row
EXTRAS
5 min max effort Rope Climbs
* Advanced athletes can do legless rope climbs
* This is a benchmark workout, go hard!!!!!!!
Mobility
Accumulate 5 mins sat in an air squat bottom position.
* Aim for perfect position.
* Break the 5 minutes up accordingly.
ClASS
A. Every 3 mins for 15mins
OHS x 1
90-95% of 1RM
B. 21-15-9
Back Squats 60/40
42-30-18
DU
EXTRAS
EOMOM 12 (Every other minute on the minute)
As a complex:
1 Strict Press
2 Push Press
3 Push Jerks
4 Split Jerks
Mobility
Hip Flow for Squatting:
5x
Downward facing dog
Lunge hip flexor stretch- Left
Downward facing dog
Lunge hip flexor stretch- Right
Downward facing dog
Crazy pigeon stretch- Left
Downward facing dog
Crazy pigeon stretch- Right
*Hold […]
CLASS
MEN – includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, […]
A.
Strict Pull Ups
3-3-3-3-3
2min between sets
*add weight accordingly
B.
8min Amrap
200m Run
20 DB Snatches 22.5/15
20 Box Overs 24/20
EXTRAS
Tuesday’s Extras
a) Build to a heavy but solid Overhead Squat triple.
b) 10 minutes to build to a Low Hang Snatch Triple.
c) 5 more sets of triple Low Hang Snatches at 90%
Click link for Video
MOBILITY
Accumulate 3 minutes of a barbell Adductor stretch.
A. 15min to find a heavy
3RM GTOH (Touch and Go)
B. For Time:
1-10
Thrusters 42.5/30
BOBs
OPENS 17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge 22.5/15
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Scaled:
15kg/10kg
Knee Raises/Jumping Pull ups
Masters 55+
15kg/10kg/C2B
https://games.crossfit.com/workouts/open/2017/2?division=7&workout_type=rx
A.
E3MOM 4 15min Front Squat x1 @ 90-95% of 1RM
B. ‘Short n Sweet’
60-40-20 Double Unders
5-10-15 Strict HSPU
In Pairs
20min AMRAP
100 Wall Balls 9/7
80 cal Row
60 BOBs
40 Pull Ups
20 Thrusters 75/55