5 MIN AMRAP : 15/12/9 Calorie Row 12 Chest to Bar Pull-ups 9 Thrusters (95/65/55) Rest 5 Minutes 5 MIN AMRAP : 12/9/6 Calorie Row 9 Chest to Bar Pull-ups 6 Thrusters (135/95/65) Rest 5 Minutes 5 MIN AMRAP 9/6/3 Calorie Bike Erg 6 Chest to Bar Pull-ups 3 Thrusters (155/105/75)Read More
Strength: Push Jerks off the rack 5×1 all performed at 75% of 1rm (rest as needed between sets) WOD: 10 Rounds For Time: 3 Clean and Jerks (135/95 lb) 3 Bar Facing BurpeesRead More
Strength: Back Squat On the 2:30 x 5 Sets: Set 1: 10 Back Squats Set 2: 8 Back Squats Set 3: 6 Back Squats Set 4: 4 Back Squats Set 5: 2 Back Squats * Look to build in weight as the reps decrease to a heavy double (85-90% of 1rm) WOD: 3 rounds for...Read More
For Time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders 21 wall walks 210 double-unders Time cap: 15 min To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click hereRead More
WOD: 10 MIN EMOM MIN 1: 50 Double Unders (75 singles) MIN 2: 10 WallBalls (20/14/20) Rest 3 min 10 MIN EMOM MIN 1: 10 pullups MIN 2: 10 Push Jerks (135/95/65) *clean weight from groundRead More
Strength: Deadlifts On the 1:30 x 5 Sets: 3 High Box Jumps (30/24/16) 3 Deadlifts *Start Around ~60% 1RM & Build* WOD: 15 MIN AMRAP 30 Air Squats 15 Deadlifts (155/105/95) 10 Box Jump Overs (24″/20″/16)Read More
WOD: For Time: Buy In: 30/25/20 Cal Bike 3 rounds 20 DB Snatches (50/35/25) *must alt. each rep 20 Hand Release Pushups Cash Out: 30/25/20 Cal Bike * 20 min time cap Cashout: TABATA 8 MIN EMOM MIN 1: 10 TTB MIN 2: 10 V-UpsRead More
Strength: Overhead Squat (off the rack) 13:00 min to work to a heavy single WOD: 4 MIN AMRAP 21 Overhead Squats (95/65/55) 21 Lateral Burpees Over Rower Max Calorie Row Rest 2 Minutes 4 MIN AMRAP : 18 Overhead Squats (115/85/65) 18 Lateral Burpees Over Rower Max Calorie Row Rest 2 Minutes 4 MIN AMRAP...Read More
