Skill 30 good mornings, 75/55 50 med-ball sit-ups 30 hip extension 50 russian twist, you choose weight Conditioning For time: —-3 rounds 0f—– 20 assault bike calories 10 OHS, 135/95 5 ring push ups —–then rest 3 minutes—– run 1 mile
Strength Deadlift 7×7-increase weight with each set Conditioning AMRAP x 12 minutes 20 lateral PVC jumps, 24/20 10 deadlift, 155/105 5 burpees
Skill EMOM x 10 minutes 5 unbroken toes to bar Conditioning For Time: 400m run 21-15-9 Handstand push up Air Squats 400m run
CrossFit Total Back squat, 1 rep Shoulder press, 1 rep Deadlift, 1 rep Rules: The bar is taken from the rack. 3 attempts at each lift Warm up ONLY before your 1st of 3 attempts. You can not warm up between the 3 attempts. *for more rules and tips for…
Strength 2-2-2-2 Bear complex…. 1 power clean+1 front squat+1 push press+1 back squat+1 behind the neck push press increase weight each set. If barbell is dropped during complex, that rep does not count and you must start from the beginning. Choose your weight wisely. Start low-and work your way up….
Skill 3 x 10 heavy wall ball 3 x 10 strict pull up Conditioning 5 rounds for time in 3 minutes do: 500m row with time left, do AMRAP of wall ball, 20/14 rest 90 seconds
Conditioning AMRAP x 14 minutes 6 DB thrusters, 50/35 8 Chest to bar pull ups 40 double unders Rest as needed then…. Skill spend 10-15 minutes working on double unders, then… 100 double unders for time
Conditioning “Jerry” Run 1 mile Row 2K Run 1 mile *these miles can count towards your 100-mile club sheet. Skills WORK ON YOUR 2018 S.M.A.R.T goals
Conditioning CrossFit Open Workout, 16.3 AMRAP x 7 minutes 10 power snatch, 75/55 3 bar muscle ups Skills 8x 200m med ball run Work:Rest you choose weight each run
Strength 6×5 Overhead squat at 75% of 1RM Conditioning 4 rounds: 20 cal on rower 10 Shoulder to overhead, 135/95
Conditioning 21-18-15-12-9-6-3 reps of: push press, 75/55 sit ups Hang power snatch, 75/55 burpees Skills WORK ON YOUR 2018 S.M.A.R.T GOAL
Skills 5 x 60m Shuttle run shuttle run = touch and go at 5m, touch and go at 10m and touch and go at 15m Conditioning straight from CrossFit’s mainsite: AMRAP x 12 minutes: 1 snatch, 155/105 2 clean and Jerks, 155/105 30 double unders
Skills In 12-minutes, rotate between these stations: at 1 minute per station: Prowler push- as heavy as possible Battle rope Heavy bag carry (the MMA one) * when the coach calls out the 1-minute, leave the prowler or the MMA bag wherever it is and SPRINT to the next station….
Workout 6 rounds for time: 5 hang power clean, 115/75 5 handstand push up Skill 3×5 Chest to bar pull up, strict 3×5 DB renegade rows, 2 count
Strength 5 x 10 unbroken reps, at 65% you choose lift. Rest as needed then… Workout AMRAP x 14 minutes: 18′ Handstand walk 4 ring dips 6 hang power snatch, 95/65
Workout EMOM x 16 minutes 3 hang snatch (full) 3 Overhead squat Rest as needed then…. Strength 3 x 15 bench press @ 50%
Make it your year, or not; the choice is yours. AMRAP x 20 minutes: 10 DB power clean, 50/35 20 Abmat sit ups 6 Pistols, Alt.
8 Rounds for time 40 double unders* 200m run *if you have double unders, challenge yourself and make these unbroken.
“Air Force” 20 Thrusters 20 SDHP 20 Push Jerk 20 Overhead Squat 20 Front Squat Must do 4 burpees at the beginning of every minute-and you start with 4 burpees. TIME CAP 20-minutes Weight=95/65
“Emily” 10 rounds for time: 3o double unders 15 pull ups 30 air squats 100m sprint Rest 2-minutes Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl,…