Monday
For time:
10 Front Squats (135/95)
1 Rope Climb, 15 feet
9 Front Squats (135/95)
1 Rope Climb, 15 feet
8 Front Squats (135/95)
1 Rope Climb, 15 feet
7 Front Squats (135/95)
1 Rope Climb, 15 feet
6 Front Squats (135/95)
1 Rope Climb, 15 feet
5 Front Squats (135/95)
1 Rope Climb, 15 feet
4 Front Squats (135/95)
1 Rope Climb, 15 feet
3 Front Squats (135/95)
1 Rope Climb, 15 feet
2 Front Squats (135/95)
1 Rope Climb, 15 feet
1 Front Squats (135/95)
1 Rope Climb, 15 feet
*Ladies, try not to hurt your legs again :)
Tuesday
"Nate"
As many rounds as possible in 20 minutes:
2 Muscle-ups
4 Handstand Pushups
8 Kettlebell Swings (70/53)
Wednesday
3 rounds for time:
15 Thrusters (95/65)
15 Pull-ups
Thursday
Overhead Squat
1-1-1-1-1
Front Squat
1-1-1-1-1
Back Squat
1-1-1-1-1
Friday
Rest
Saturday
Open 11.1
As many rounds as possible in 10 minutes:
30 Double-unders
15 Power Snatch (75/55)
OR
"Olympic Total"
Snatch
1-1-1
Clean & Jerk
1-1-1
Sunday
Rest
March 14-20
Monday
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Tuesday
As many rounds as possible in 12 minutes:
3 Bench Press (185/125)
5 Back Squat (225/155)
Wednesday
10 rounds for time:
Sprint 100 meters
Rest 90 seconds
Thursday
7 rounds for time:
10 Wall Ball (20/14)
10 Pull-ups
Friday
Rest
Saturday
CrossFit Games Open WOD 1!
Sunday
Rest
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Tuesday
As many rounds as possible in 12 minutes:
3 Bench Press (185/125)
5 Back Squat (225/155)
Wednesday
10 rounds for time:
Sprint 100 meters
Rest 90 seconds
Thursday
7 rounds for time:
10 Wall Ball (20/14)
10 Pull-ups
Friday
Rest
Saturday
CrossFit Games Open WOD 1!
Sunday
Rest
March 7-13
Monday
“McCluskey”
3 rounds for time:
9 Muscle-ups
15 Burpee Pull-ups
21 Pull-ups
Run 800 meters
If you've got a weighted vest or body armor, wear it.
Tuesday
Shoulder Press
3-3-3-3-3-3-3
3 rounds for time:
Run 400 meters
15 Squat Snatches (75/55)
9 Handstand Pushups
Wednesday
Rest
Thursday
3 rounds, each for time:
100 Double-unders
Rest as needed between rounds.
5 rounds for time:
20 Back Squats (135/95)
Handstand Walks, 20 yards
Friday
Hang Power Snatch
3-3-3-3-3
“Isabel”
For time:
30 Snatches (135/95)
*Ground to overhead anyhow without touching the chest or shoulders.
Saturday
Men: 3 x Max Rep Ring Handstand Pushups (to scale, use women's rx)
Women: 3 x Max Rep Handstand Pushups at 25# plate deficit (to scale, do strict or kipping without deficit)
Rest as needed between sets.
4 rounds for time:
7 Muscle-ups
15 Deadlifts (225/155)
30 Walking Lunges
Sunday
Rest
“McCluskey”
3 rounds for time:
9 Muscle-ups
15 Burpee Pull-ups
21 Pull-ups
Run 800 meters
If you've got a weighted vest or body armor, wear it.
Tuesday
Shoulder Press
3-3-3-3-3-3-3
3 rounds for time:
Run 400 meters
15 Squat Snatches (75/55)
9 Handstand Pushups
Wednesday
Rest
Thursday
3 rounds, each for time:
100 Double-unders
Rest as needed between rounds.
5 rounds for time:
20 Back Squats (135/95)
Handstand Walks, 20 yards
Friday
Hang Power Snatch
3-3-3-3-3
“Isabel”
For time:
30 Snatches (135/95)
*Ground to overhead anyhow without touching the chest or shoulders.
Saturday
Men: 3 x Max Rep Ring Handstand Pushups (to scale, use women's rx)
Women: 3 x Max Rep Handstand Pushups at 25# plate deficit (to scale, do strict or kipping without deficit)
Rest as needed between sets.
4 rounds for time:
7 Muscle-ups
15 Deadlifts (225/155)
30 Walking Lunges
Sunday
Rest
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