A) Back Squats
5 x 5 Work Sets
15 mins
B) 5 RFT
10 C2B Pull Ups
15 Sit Ups
20 OH Lunges 20/15kg
5 x 5 Work Sets
15 mins
B) 5 RFT
10 C2B Pull Ups
15 Sit Ups
20 OH Lunges 20/15kg
|
A) Clean and Jerks EMOM x 5 Reps (Warm up Sets) EMOM x 5 Reps at 85% of 1RM (work sets) B) 12min AMRAP 10 SDLHP 40/25kg 10 S2O 40/25kg 30 Double Unders   CrossFit Games Open WOD 17.1 Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 50-lb. dumbbell and 24-in. box Time cap: 20 minutes
 5 RFT
400m Run 2 Continuous Rope Ascents 10 Bench Press 60/40kg EMOM x 24min 1st min = Wall Ball Shots 9/6kg 2nd min = T2B 3rd min = Air Bike Cals Perform as many Reps as possible in each minute Record your lowest scores for each movement   Complete as many Reps as possible in 17 minutes 50 Box Jumps 24/20" 30 Snatches 30/20kg 40 Box Jumps 24/20" 25 Snatches 40/30kg 30 Box Jumps 24/20" 20 Snatches 50/35kg 20 Box Jumps 24/20" 15 Snatches 60/40kg 10 Box Jumps 24/20" AMRAP in remaining time Snatches 70/45kg   20 min AMRAP 200m Run 20 Ring Push Ups 20 GHD Sit Ups  5 RFT 5 Power Cleans 60/40kg 10 Front Squats 60/40kg 5 Push Jerks 60/40kg 15 Pull Ups   'Flippin' CrossFit Working in teams of 3-4 Share the load to complete 50 Squats 50 Push Ups 50 Wall Balls 50 Burpees 50 Plate G2O 100 Cal Row *2 out of 3 Team members must land a bottle flip to move on to the next exercise. *One team member must be riding the Air Bike at all times - swap every 15 cals   20 min AMRAP of 17 Box Jumps 24/20" 2 Power Cleans 80/55kg 17 Chin Ups   A) Snatch Singles 1 Rep EMOM x 5min @ 70% 1 Rep EMOM x 5min @ 75% 1 Rep EMOM x 5min @ 80% 1 Rep EMOM x 5min @ 85% B) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 OHS 40/30kg HSPU 15min Cap   400m Run 9 Rope Climbs 10 GHD Sit Ups 400m Run 6 Rope Climbs 20 GHD Sit Ups 400m Run 3 Rope Climbs 30 GHD Sit Ups   A) Deadlifts E2MO2M 7 x 5 Reps (increasing load) B) 10min AMRAP 5 Clean & Jerks 60/40kg 20 Double Unders   20 min AMRAP 8 OHWL 25/20kg 8 Burpees Over Plate 8 OHWL 25/20kg 8 C2B Pull Ups   Partner up and share the load For time: 800m Run (200m each Alt) Then 8 Rounds alternating of 3 Squat Cleans 60/40kg 6 Burpess over the Bar 9 Box Jump Overs 24/20" 800m Run (200m each Alt) Then 6 Rounds alternating of 3 Squat Cleans 60/40kg 6 Burpess over the Bar 9 Box Jump Overs 24/20" 800m Run (200m each Alt) Then 4 Rounds alternating of 3 Squat Cleans 60/40kg 6 Burpess over the Bar 9 Box Jump Overs 24/20"   Complete for time 60 Push Ups 50 Pull Ups 40 S2O 30 C2BPU 20 HSPU 10 BMU *Perform 30 DU before each new movement   A) Back Squat 5 x 5 Work Sets 18mins B) 10min AMRAP 3, 6, 9, 12, 15, 18........etc reps Power Clean 60/40kg Wall Ball Shots 9/6kg   A) Bench Press 5 x 5 Rep Work Sets 16mins B) 3 RFT 400m Run 25 Russian KB Swings 32/24kg 15 Ring Dips   A) Hang Snatch 5 x 3 Reps 18mins B) 12min AMRAP of 10 DB Snatches 25/20kg 10 Box Jump Overs 24/20" 10 T2B   Bench Mark girl 'FRAN' 21 - 15 - 9 Thruster 42.5/30kg Pull Ups   A) EMOTM x 10 Snatch Complex 1 x Hang Power Snatch 1 x Power Snatch 1 x Snatch Drop 1 x OH Squat B) 10min AMRAP 5 Squat Snatch 50/35kg 10 Deadlift 50/35kg 15 T2B C) EMOTM x 10 50m Run Max Effort Burpees   20 RFT 1 Power Clean Men @ BW / Female@3/4BW 10 Push Ups 15 Russian Twists 9/6kg MB   A) Rope Climb Skills 15min B) Hero WOD 'BREHM' For time 10 Rope Ascents 20 Back Squats 100/70kg 30 Handstand Push Ups 40 Calorie Row   Chipper for time 200m Run 40 Box Jumps 24/20" 200m Run 40 KB Swings 24/16kg 200m Run 40 Wall Ball Shots 9/6kg 200m Run 40 Sit Ups 200m Run 40 OHW Lunge 24/16kg 200m Run 40 T2B   |
