Snatch wave 3 rounds 1 rep on the minute x 5 minutes Start at 75% of your max, increase weight each minute, at the start of each 5 min round reset to 75% WOD 5-4-3-2-1 Bench or floor press *row 500m or run 400m after each round Competitor 225/155...
WOD Competitor Run or row 800m 40 deadlifts 135/95 400m run or row 20 power cleans 135/95 200m run or row 10 jerks 135/95 200m run or row 10 muscle ups 400m run or row 20 HSPUs 800m run or row 40 box overs 24/20 Fitness: chest to bar pull-ups...
15 min to find a 1rm clean and jerk WOD Competitor 20 min amrap 400m run 3 hang squat clean 225/155 30/26 cal bike or row 9 strict pull-ups + 9 knees to elbow Fitness 20 min amrap 400m run 3 hang squat clean 165/115 30/26 cal bike or row 9...
Find a 1rm snatch for the day WOD 3-6-9-12-15-18-21-24-27 Box jumps 24/20 KB swings *at the top of each minute complete 5 pushups Competitor 70/53 Fitness 53/35 Lifestyle step ups, 35/26 – complete the reps with no pushups at the top of the...
Back Squat Find a 1 rm WOD Competitor 12 min EMOM Min 1: 21/17 cal row or bike Min 2: 15 front squats 115/75 Min 3: 9 bar muscle ups Fitness – max effort in each minute, trade chest to bars for muscle ups Lifestyle – max effort in...
3:00 minutes Partner A- cal bike or row Partner B- no push-up burpee 3:00 minutes Partner B- cal bike or row Partner A- no push-up burpee 1 minute rest 2:00 minutes Partner A- cal bike or row Partner B- no push-up burpee 2:00 minutes Partner B...
Get signed up for the Open! games.CrossFit.com Bench press 5 @ 75% 3 @ 85% 1+ @ 95% Take 90 % of your 1rm then add 20 pounds, then take 75,85,95% WOD Open workout 22.1 15 min AMRAP 3 wall walks 12 db snatches 50/35 15 box jump overs 24/20
