Friday, 25 August 2017

CrossFit Games Open 17.5

10 rounds for time of:

9 Thrusters, 95/65 lbs35 Double Unders
* time cap: 40 minutes

Thursday, 24 August 2017

40-30-20-10 reps, for time of:

Box Jump, 24/20 inGHD Sit-up

https://youtu.be/1pbZ8mX2D1U

Wednesday, August 23, 2017

3 rounds for time of:

30 Pull-upsRun, 400 m4 laps in gym or to stop sign and back out back door

https://youtu.be/OenVG15QMj8

Tuesday August 22, 2017

21-18-15-9-6-3 Rounds for Time

Knees to elbows

Ring dips

Friday August 18, 2017

4 RFT: Rows, Handstand Push-ups, and Rope Climbs 

4 rounds for time of: Row, 500 m 15 Handstand Push-ups 1 Rope Climb

Thursday, August 17, 2017

PRE

Alt EMOM 10 mins, alternating between:

10 deadlifts

3 Squat Cleans

Main WOD

25-20-15-10-5: Box Jump Overs, AbMat Sit-ups, and Push-ups

25-20-15-10-5 reps, for time of:

Box Jump Over, 30/24 in

AbMat Sit-ups

Push-ups

Wednesday August 16, 2017

Strength

Squat Clean 3-3-3-3-3
Use the heaviest weight you can for each set.Rest as needed between sets.

Main WOD

9-7-5-3: Squat Snatches, Chest-to-bar Pull-ups and Ring Dips 

9-7-5-3 reps, for time of:

Squat Snatch, 135/95 lbs
Chest-to-bar Pull-up
Ring Dip

Tuesday, August 15, 2017

Chipper: Assault Bike Calories, One Arm Dumbbell Snatch (Alternating)s, Wall Balls and 2 more 

For time:

60 Assault Bike Calories
40 One Arm Dumbbell Snatch (Alternating)s, 35/20 lbs
20 Wall Balls, 20/14 lbs
40 Kettlebell Swings, 53/35 lbs
60 Double Unders