Skill: Review of 13.3 Standards and Wall Ball efficiency review Then, three rounds for time of: 100m Shuttle run 15 Pendlay rows (135/95lb) 100m Shuttle run 15 Toes-to-Bar 100m Shuttle run 15 KB [...]
Strength: Squat 5-5-5-5-5 increasing weight for each work set (20 min) Then, “HEADBUTT” 10 min AMRAP of: 6 Deadlift (225/155lb) 6 Handstand Push-up Beginners: Use a lighter weight on the bar, [...]
Strength: Power clean – 20 minutes to work to a heavy double Then, for 12 minutes: Even minutes – Burpees for max reps Odd minutes – 2 Power Cleans @ 80% of your 1-rep max Score [...]
Strength: 3 position Snatch – 20 minutes to work to a heavy double Then, 10 min AMRAP of: 5 Overhead Squat (115/75lb) 7 Pull up 9 Wall Ball (20/14lb) Beginners option/Beginner’s Only [...]
CrossFit Games Open 13.2 Complete as many rounds and reps as possible in 10 minutes of: 5 Shoulder to overhead (115/75lb) 10 Deadlift (115/75lb) 15 Box jump (24/20″) ——- [...]
Skills: Efficiency for movements in CrossFit Games Open 13.2 – Shoulder to overhead, Deadlift, Box jumps Then, “Benchmark Times Two” For time: Row 500m 40 Squats 30 Sit-ups 20 [...]
Strength: Skill review – Clean & Jerk – 30 minutes for heavy single – not maximal Then, “CFJC Benchmark with an Upgray’d” For Time: Run 400 (once) Then, 3 [...]
Strength: Overhead Squat – 20 Min to work to a heavy double (or mobility work for those who need it) Then, 3 rounds for time of: 25 Overhead Squat (45/35lb) 50 Double-under 20 Wall ball [...]
Strength: Front Squat – 20 min to establish a heavy double Then, for 16 minutes – Count all reps: Even minutes: Hang Clean to Thruster (115/75lb) for max reps* Odd minutes: Rest Hang [...]
