2018
Skill/Strength 5 rounds NFT 5 Strict Press (70%-75%) Rest 1 Min 6- 10 Strict T2B Rest 1 Min Metcon Not for time (15 Min Time Cap) Run 1 km 50 HSPU
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EMOM 12 odd – 5 OHS (off deck) even – High Box Jump x 3 Metcon 21-15-9 reps for time of: Hang Snatches 45/30kg Box jumps 24/20”
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“Horton” 9 rounds for time with a partner of: 9 bar muscle-ups 11 clean and jerks, 70/50kg 45m (50 yard) buddy carry
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Open Workout 17.5 10 Rounds of 9 Thrusters 43/29kg 35 Double Unders
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Strength: Clean complex 3 Power Clean 2 Squat Clean 1 Front Squats Metcon: 9 min AMRAP 10 Hang Squat Clean 50/35kg 10 cal Row 100m Run
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Skill: Double Under Practice (maybe get your first DU!) or 3rm Weighted Strict Pullups Metcon: 40 Power Snatch 45/30kg 40 Toes to Bar 40 SDHP 45/30kg 40 Pull Ups
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Strength: Front Squat 5-5-5-3-3-3-1-1-1 Metcon: 4 Rounds for time; 15 Deadlifts 50/35kg 12 Hang Cleans 9 Push Jerk 6 Lateral Burpee
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In Partners Buy in; Run 1200m (200m relay) then; 42-30-18 Wallballs 9/6kg DB Power Clean 22.5/15kg Box Jump Over 24/20” then; Run 1200m (200m relay) rx+ 12/9kg
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Teams of 3 AMRAP 25: 800m Run 120 Chest to Bar Pull-ups 60 Clean and Jerks 50/35kg 50 Clean and Jerks 60/40kg 40 Clean and Jerks 70/50kg 30 Clean and Jerks 80/55kg 20 Clean and Jerks 90/60kg
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CrossFit Open 15.4 Workout Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 84/56kg 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to […]
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