Overhead Squat
Build To A Heavy Set of 3
3 Rounds For Total Reps:
1 Minute Chest to Bar Pull-ups
1 Minute Overhead Squats
1 Minute Double Unders
1 Minute Power Snatches
1 Minute Bar-Facing Burpees
1 Minute Rest
Barbell: (75/55)
SUNDAY SURPRISE!!!
TEAMS OF 2, AMRAP 25:
[PARTNER 1]
3 Strict Pull-ups
6 Power Cleans (115/85)
9 Box Jumps (24"/20")
[PARTNER 2]
400 Meter Run
Thruster
Build To A Heavy Set of 5
AMRAP 15:
21 AbMat Sit-ups
15 Push-ups
9 Thrusters (95/65)
3 Rounds For Time:
1,000-800-600 Meter Row
50-40-30 Dumbbell Reps (50/35)'s
5-4-3 Rope Climbs (15')
Round 1: Deadlifts
Round 2: Bench Press
Round 3: Front Squats
Build To A Heavy Barbell Complex
Push Jerk + Split Jerk
2 Rounds For Time:
400 Meter Run
21 Push Jerks (135/95)
120 Double Unders
Time Cap: 15 Minutes
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
Rest 4 Minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
Rest 4 Minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups
Back Squat
Build To A Heavy Set of 5
3 Rounds For Time:
10 Power Snatches (115/85)
20 Box Jump Overs (24"/20")
30 Wallballs (20/14)
Time Cap: 15 Minutes
SUNDAY SURPRISE!!!
[TEAMS OF 3]
4 Rounds For Time:
50 Sychro Air Squats
400 Meter Run (Together)
30 Burpee Box Jump Overs (24"/20")
Time Cap: 30 Minutes
Build to a Heavy Complex
3 Front Squats + 1 Split Jerk
5 Rounds For Time:
20 Chest to Bar Pull-ups
5-4-3-2-1 Clean & Jerks (225/155)
Time Cap: 15 Minutes
Tabata Intervals
1. Kettlebell Swings (53/35)
2. Burpees Over Rower
3. Row Calories
4. Push-ups
5. Sit-ups
Rest 1 Minute Between Each Movement
Snatch Pull + Squat Snatch
Build To A Heavy Complex
"Amanda"
9-7-5:
Ring Muscle-ups
Squat Snatches (135/95)
Time Cap: 10 Minutes
Hang Power Clean
Build To A Heavy Single
AMRAP 12:
2,000/1,800 Meter Row
150 Double Unders
Max Distance Handstand Walk
For Time [20 Minute Cap]:
15 Rope Climbs
100 Toes to Bar
50 Overhead Squats (155/105)
Partition However You'd Like
SUNDAY SURPRISE!!!
CrossFit Open Workout 23.3
Every 2 Minutes x 10 Rounds:
200' Farmers Carry (50's/35's)
Max Rounds of "Cindy"
Power Snatch
Build To A Heavy Set of 5
For Time:
45/30 Calorie Row
30 Box Jump Overs (24"/20")
15 Power Snatches (115/85)
Time Cap: 10 Minutes
For Time:
21 Toes to Bar, 50 Double Unders
15 Pull-ups, 50 Double Unders
15 Toes to Bar, 50 Double Unders
12 Chest to Bar Pull-Ups, 50 Double Unders
9 Toes to Bar, 50 Double Unders
9 Burpee Pull-Ups, 50 Double Unders
Time Cap: 18 Minutes