Build to a Heavy Complex:
1 Power Snatch
1 Hang Squat Snatch
10 Rounds For Time:
3 Power Snatches (135/95)
15 Wall Balls (20/14)
Time Cap: 18 Minutes
SUNDAY SURPRISE!!!
For Time:
1,000 Meter Run
8 Rope Climbs (15')
60 Bar-Facing Burpees
40 Toes to Bar
20 Deadlifts (315/205)
Time Cap: 20 Minutes
CrossFit Open Workout 21.1
For Time:
1-3-6-9-15-21 Wall Walk
10-30-60-90-150-210 Double Unders
Time Cap: 15 Minutes
5 Rounds For Time:
10-8-6-4-2 Devil's Press
30 Sit-ups
50' Dumbbell Front Rack Luge
Dumbbells: (50's/35's)
Time Cap: 20 Minutes
"Bane"
For Time:
40 Handstand Push-ups
20 Ring Muscle-ups
10 Rounds of Macho Man (135/95)
Time Cap: 20 Mintues
Snatch Complex
1 Snatch Pull + 1 Snatch High Pull + 1 Squat Snatch
For Time:
21-15-9:
Squat Snatches (95/65)
Chest to Bar Pull-ups
Time Cap: 10 Minutes
Build To A Heavy Single
Bench Press
AMRAP 7:
1,500 Meter Row
Max Bench Press
Directly Into..
AMRAP 5:
1,000 Meter Row
Max Bench Press
Directly Into..
AMRAP 3:
500 Meter Row
Max Bench Press
Barbell: (155/105)
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)