Strength/Skill: Power Cleans 3-3-2-2-1
WOD: 30 mins to complete the following down and then up again
5 burpees
10 hang snatches (95/65)
15 K2E
20 SDHP
25 Push Presses
30 Front Squats
35 Box Jumps
40 Sit Ups
45 Squats
50 DUs
Strength/Skill: EMOTM for 10 mins 3 strict pull ups and 10 squats
WOD: 10 min AMRAP
12 box step overs
8 ring dips
12 GHD back extensions
2 wall walks
WOD: “Kelly”
5 RFT
Run 400m
30 wallballs (20/14)
30 box jumps (24/20)
Strength/Skill: 5-5-5-5 hang squat cleans
WOD: Death by pull ups
Min 1 – 2 pull up
Min 2 – 2 pull ups
3, 4, 5 etc until you fail to complete the reps in the minute
OR
EMOTM for 12 mins
Odd – 10 pull ups
Even – 10 box jumps
*scale number of reps as needed
Strength/Skill: Push Press from rack 3-3-2-2-1
WOD:
20 Push Jerks (95/65)
10 Burpee Box Jumps (24/20)
20 SDHP
10 Burpee Box Jumps
20 Hang Snatches
10 Burpee Box Jumps
20 Push Jerks
Strength/Skill: 3 rounds of 30 ab ball twists and 10 bar on back step ups
WOD: 4RFT
10 hang clean and jerks (135/85)
10 Box Jumps (24/20)
5 HSPUs
5 K2E
Strength/Skill: 4 rounds of 10 SDHP, 20 GHD Sit-ups and 30 second handstand hold
WOD: 50 DUs
20 Box Jump Overs
10 Burpees
Run 200m
10 Box Jumps Overs
20 Burpees
50 DUs
20 Box Jumps Overs
10 Burpees
CrossFit Open WOD 17.1
10 DB snatches (50/35RX & 35/20 scaled)
15 burpee box jump overs
20 DB snatches
15 burpee box jump overs
30 DB snatches
15 burpees box jump overs
40 DB snatches
15 burpee box jump overs
50 DB snatches
15 burpee box jump overs
20 min time cap!
*scaled may step up but both feet must touch the top of the box! YOU MUST have a counter/judge if you are on a team for the gym competition!
Strength/Skill: 3 rounds of 10 sit to stand box jumps, 10 bulgarian split squats and 10 supermans
WOD:
20 calorie row
50 box jumps
40 K2E
30 cleans
20 ring rows
*there will be a 20 minute time cap for this WOD
Strength/Skill: EMOTM for 12 mins 1 power snatch and 2 OHS
WOD: 10-1 Box Jumps Overs
1-10 Ring Push Ups
*30 lateral jump buy in and buy out