Strength – Front squat 5×5 Lunge for time – 200 m lunge with 45/25# plate overhead When you put down the plate, you must run to the cone Kinda like a “Stair [...]
Deadlift: 5-3-3-1-1-1 “Self-Destruct” Military sit-up Squat Burpee Deadlift (225/175 lb) Start with one rep of each, for each subsequent round increase your number of reps of each exercise by 1. [...]
Skill practice – Medicine ball cleans, med ball clean to wall ball combo 15 min Partner AMRAP One partner performs med ball clean to wall ball combos while the other partner rows 250m (or [...]
Skill Review – One handed push-up and progression Then, as many rounds as possible in 25 minutes of: 5 Chin ups (NO KIP) 10/10 Step-ups onto box with plate locked overhead (45/25#) 10 Push [...]
Skill Review – Cleans CrossFit Games Open 11.5 WOD As many rounds as possible in 20 minutes of: 5 Power cleans (145/100 lb) 10 Toes to bar 15 Wall Balls (20 to 10′ target/14lb to [...]
Skill: Rowing instruction/practice Then, five rounds for time of: 100m Sprint 15 Push-ups 20 Sit-ups 100m Sprint 15 Back extensions 20 Squats Finisher: L-sits – 30 second holds, 3x
