SUNDAY SURPRISE!!!
CrossFit Open Workout 23.2
On the Minute x 20:
Minute 1: 15 Sit-ups + Max Dumbbell Snatches
Mintue 2: 200 Meter Run
4 Rounds For Time:
25-20-15-10 Burpees Over Rower
500/450 Meter Row
75 Double Unders
Time Cap: 20 Minutes
[15-Minute Window]
"Josh"
For Time:
21-15-9 Overhead Squats (95/65)
42-30-18 Pull-ups
Immediately Into..
5RM Overhead Squat (From The Floor)
Deadlift
Build To A Heavy Set of 3
For Time:
45 Toes to Bar
45 Kettlebell Jerks (53's/35's)
45 Deadlifts (225/155)
45 Handstand Push-ups
Time Cap: 15 Minutes
SUNDAY SURPRISE!!!
CrossFit Open Workout 23.1
On the Minute x 20:
Minute 1: 10 Kettlebell Swings + Max Wall Walks
Minute 2: Max Box Jump Overs (24"/20")
Kettlebell: (53/35)
[15-Minute Window]
"Jackie"
For Time:
1,000 Meter Row
50 Thrusters (45/35)
30 Pull-ups
Time Remaining:
5RM Front Squat (From The Floor)
Snatch
On the 1:30 x 10 Sets
3-3-3-2-2-2-1-1-1-1
AMRAP 20:
4 Dumbbell Hang Snatches (Each Arm)
6 Toes to Bar
24 Double Unders
Dumbbell: (50/35)
5 Rounds x AMRAP 3:
3 Power Cleans (135/95)
6 Handstand Push-ups
9 Wallballs (20/14)
Rest 1 Minute Between Rounds
SUNDAY SPECIAL!!!
[TEAMS OF 2]
AMRAP 20:
[Partner 1]
Calorie Row
[Partner 2]
30' Dumbbell Front Rack Lunge
15 Dumbbell Bench Press
30' Dumbbell Front Rack Lunge
Dumbbells: (50's/35's)
"The Open Test V2"
AMRAP 20:
50 Alternating Single Leg Squats
50 Deadlifts
40 Bar-Facing Burpees
40 Power Cleans
30 Toes to Bar
30 Front Squats
20 Chest to Bar Pull-ups
20 Push Jerks
10 Bar Muscle-ups
10 Thrusters
Barbell: (135/95)
10 Rounds x AMRAP 1:
180' Shuttle Sprint
6 Dumbbell Snatches (50/35)
Max Box Jump Overs (24"/20")
Rest 1 Minute Between Rounds
Build to a Heavy Single
Back Squat
AMRAP 10:
1-2-3-4-5... Rope Climb (15')
5-10-15-20-25... Wall Balls (20/14)
Build to a Heavy Set of 10
Deadlift
"Individual Quarterfinals 21.1"
3 Rounds:
10 Strict Handstand Push-ups
10 Dumbbell Hang Power Cleans
50 Double Unders
Rest 1 Minute
3 Rounds:
10 Kipping Handstand Push-ups
10 Dumbbell Shoulder to Overhead
50 Double Unders
Dumbbells: (50's/35's)
Time Cap: 10 Minutes
For Time:
75 Power Snatches (75/55)
Rest 2 Minutes
5 Rounds:
400 Meter Run
15 Overhead Squats (95/65)
Time Cap: 25 Minutes
SUNDAY SURPRISE!!!