SUNDAY SURPRISE!!!
For Time:
1 Mile Run
21 Clean and Jerks
800 Meter Run
21 Clean and Jerks
1 Mile Run
Barbell: (155/105)
Time Cap: 30 Minutes
CrossFit Open Workout 20.5
For Time [Parition As Needed]:
40 Ring Muscle-ups
80 Calorie Row
120 Wall Balls (20/14)
Time Cap: 20 Minutes
[TEAMS OF 3]
AMRAP 30:
8 Dumbbell Hang Snatch (50/35)
3 Shuttle Runs
8 Burpee Box Jump Overs (24"/20")
3 Shuttle Runs
One Partner Works At A Time
Deadlifts
Build To A Heavy Set of 8
AMRAP 5:
Toes to Bar
On the Minute [Starting @ 0:00]:
9 Deadlifts
Rest 2 Minutes
AMRAP 5:
Handstand Push-ups
On the Minute Starting @ 7:00]:
9 Deadlifts
Barbell: (185/135)
5 Rounds For Time:
9 Chest to Bar Pull-ups
30' Dumbbell Walking Lunge
60 Double Unders
30' Dumbbell Walking Lunge
Dumbbells: (50/35)'s
Time Cap: 18 Minutes
Hang Power Snatch
Build to a Heavy Single
AMRAP 5:
10 Thrusters (95/65)
10 Bar Facing Burpees
10 Power Cleans (95/65)
10 Bar Facing Burpees
10 Hang Power Snatches (95/65)
10 Bar Facing Burpees
For Time:
30 Power Snatches (115/85)
200 Double Unders
1 Mile Run
Time Cap: 20 Minutes
For Time:
30 Power Snatches (115/85)
200 Double Unders
1 Mile Run
Time Cap: 20 Minutes
CrossFit Open Workout 19.5
For Time:
33-27-21-15-9
Thrusters (95/65)
Chest to Bar Pull-ups
Time Cap: 20 Minutes
3 Rounds x AMRAP 5:
3 Box Jumps (24"/20")
6 Dumbbell Snatches (50/35)
9 Hand Release Push-ups
Rest 2 Minutes Between Rounds
AMRAP 3:
400 Meter Row
21 Overhead Squats
Max Handstand Push-ups
Rest 3 Minutes
AMRAP 3:
400 Meter Row
18 Overhead Squats
Max Handstand Push-ups
Rest 3 Minutes
AMRAP 3:
400 Meter Row
15 Overhead Squats
Max Handstand Push-ups
Rest 3 Minutes
AMRAP 3:
400 Meter Row
12 Overhead Squats
Max Handstand Push-ups
Barbell: (115/85)
Deadlift
Build To A Heavy Set of 5
CrossFit Hero WOD
"Marston"
AMRAP 20:
1 Deadlift (405/285)
10 Toes to Bar
15 Bar-Facing Burpees
Split Jerk
Build to a Heavy Single
3 Rounds For Time:
50 Alternating Reverse Lunges
7 Ring Muscle-ups
10 Hang Power Cleans (175/115)
Time Cap: 18 Minutes
SUNDAY SURPRISE!!!
Push Jerk
Build To A Heavy Single
4 Rounds For Time:
400 Meter Run
3 Rope Climbs (15')
7 Push Jerks (135/95)
Time Cap: 20 Minutes
CrossFit Open Workout 18.2 & 18.2a
18.2
For Time:
1-2-3-4-5-6-7-8-9-10
Dumbbell Squats (50's/35's)
Bar-Facing Burpees
18.2a
1 Rep Max Clean
Time cap: 12 minutes to complete 18.2 and 18.2a
5 Rounds For Time:
30 Sit-ups
10 Bench Press (Bodyweight)
300' Shuttle Run
10 Strict Pull-ups
Time Cap: 25 Minutes
For Time:
100-80-60-40-20 Double Unders
50-40-30-20-10 Wall Balls (20/14)
25-20-15-10-5 Hang Power Snatches (75/55)
Time Cap: 25 Minutes
AMRAP 20:
2 Ring Muscle-ups
4 Handstand Push-ups
8 Dumbbell Clean & Jerks (70/50)