Warm-up Brief – 5minutes Coaches choice Generalised warm up – 5minutes Wod specific – 5 minutes 3 Rounds for Form – 3 Hang Clean Pull 3 tall power clean 3 full power clean 6 air squats Power Clean (2, 2, 2, 2, 2, 2, 2) Work up to roughly 85-90% of 1RM. Focus on form…
Warm-up [Warm Up] 2 rounds of :45 sec Sitting Split Squats (hold plate in front) rest 15 sec :45 sec deadbugs (mid-heavy) rest 15sec :45 sec Side plank Clamshell opener (swap sides at half way point) rest 15 sec :45 sec HK Alt KB Press (swap sides at half way point) rest 15 sec :45…
Hang Clean (Find your 3 rep max in 15 mins) Metcon (Time) 100 Wall Balls for time: (20lbs/14lbs) **Catch: Every minute you must complete 3 burpees [C/O] 7 Burpees 10 minute cap Mobility Quads: Spend 2:00 rolling out each quad then… 1:00 Couch Stretch Each Side
Metcon (AMRAP – Reps) AMRAP – 18min In Partners Run 500m 30 Pull Ups 30 Push Ups 30 Wall Balls Comp Optional Run 500m 30 Muscle Ups 30 HSPU’s 30 Wall Balls Run counts for 50 reps
Strength Front Squat (4, 4, 4, 4, 4, 4 @ 80-85% of 1RM) Hold 1 weight for all Sets. Metcon (AMRAP – Rounds and Reps) Death By Wall Ball vs Burpee Complete as many rounds and reps as possible 1st min 1 Wall Ball 2nd min 2 plate burpees 3rd Minute 3 Wall Balls 4th Min…
1km Run (Time) Max Effort 1km Run Rest 3min 1km Run (Time) Max Effort 1km Run Rest 3min 1km Run (Time) Max Effort 1km Run Score as each individual 1km time Metcon (AMRAP – Reps) 10min AMRAP 6 Box Dips 12 Wall Balls 10kg/6kg 18 OH Static lunges 25kg/15kg – Comp Optional – 3 Strict…
CrossFit Games Open 15.3 (AMRAP – Reps) 14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-Unders CrossFit Games Open 15.3 Scaled (AMRAP – Reps) 14-Minute AMRAP: 50 Wall-Ball Shots, 20# / 10# 200 Single-Unders *9 Foot Target*
Metcon (AMRAP – Reps) AMRAP – 8min Row 1000m – 14 Wall Balls 10kg/6kg 14 Alt OH KB Lunges (left arm) 7 Deadball Cleans 45kg/30kg(60lbs) 14 Alt OH KB Lunges (Right arm) 42 double unders KB Weight 24kg/16kg *Note: you only row once in each 8min block, you have the remainder of the 8min to…
Metcon (Time) In partners For Time “the 50’s” 50 cal row/500m Run 50 up n over box jumps 24/20 50 dead lifts 100/75 50 wall balls 10/6 50 Pull Ups 50 wall balls 10/6 50 deadlifts 100/75 50 up n over box jumps 24/20 500m Run/50 cal row 30min Cut Off
Metcon (Time) In Teams of 3 1000m Row/ride 100 Wall Balls 100 Hand release Push Ups 100 Box Jumps 300 Double Unders *Only one person working at accumulating reps at one time, the other 2 team members must have a bar in a partner deadlift static hold. The weight for partner deadlift hold is 160kg/120kg
