Thursday… Plank Holds / Double Unders / Sit-ups / Broad Jumps / Ring Dips
3 Rds Plank Holds – 1 minute on, 1 minute rest
WOD -
2 Rds for time
60- Double Unders
40- Sit-ups
20- Broad Jumps (6′)
10- Ring Dips
Wednesday… Deadlift / Push-ups / Box Jumps
CrossFit Games Open Workout 11.2
AMRAP in 15 minutes
9- Deadlifts (155#)
12- Push Ups
15- Box Jumps (24″)
Tuesday…Row / Slamball / Med-Ball Burpee Tosses / Mountain Climbers
3 Rds: Max Effort 250M Row. 1 minute rest between rounds.
then…
3 rds for time -
15- Slamballs (40#)
50 ft Medball burpee tosses – Ball must cross the line. Each throw they will have to start with a burpee.
30- Mountain climbers
Monday…Pull-ups / Farmers Carry Walking Lunges / Push-ups
Skills work -
3 Rds: 7 strict pull ups.
WOD -
12 Minute AMRAP
25 Ft. farmers carry walking lunges (Carrying dumbell or kb in each hand. 55#/#35 each)
10 push-ups
Friday…Press / Row / Lateral Bar Burpee / Squat Clean
Press
3-3-3-3-3
then…
6 minutes complete the following:
500 Meter Row
20 Lateral Bar Burpee
Max Rep Squat Clean
Score is the number of Squat cleans completed.
Thursday…Deadlift / Double Unders / Pull-ups / Sit-ups
Deadlift
3-3-3-3-3
then…
5 Rounds for Time of:
20 Double Unders
10 Pull-ups
5 Sit-ups
Wednesday…Deadlift / Hang Power Clean / Push Jerk
“DT”
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Tuesday…Wallball / Power Snatch / Push-up / Kettlebell Swing
As Many Wallball throws in 2 minutes
then…
first 10 minutes complete 2 power snatches every minute.
Second 10 minutes complete 6 games style push-ups and 12 Kettlebell Swings
Monday…Back Squat / Suma Deadlift High Pull / Box Jumps
Back Squat
5X3
then…
7 Rounds for Time of:
7 Sumo Deadlift High Pull
7 Box Jumps
Friday…Kettlebell Swings / Burpees / Pull-ups
7 rounds for time of :
7 KB Swings 2 pood/1.5 pood
7 Burpees
7 Pullups
Thursday…Ring Rows / Ring Dips / Sit-ups
AMRAP in 12 min of:
5 Ring Rows
5 Ring Dips
15 Sit-ups
Wednesday…Squats / Push Jerks
2 Rounds for time:
100 air squats
20 push jerks, 135/95
Tuesday…Burpee Pull-ups / Thrusters / Broad Jumps / Box Jumps / Deadlift / Muscle-ups
12 Burpee-Pull-ups
25 Ft Broad Jumps
12 D-bell thrusters 40/25
25 Ft Broad Jumps
12 Box Jumps 30/24
25 Ft Broad Jumps
12 Deadlifts 315/225
25 Ft Broad Jumps
12 muscle-ups
Monday…Handstand Push-ups / Overhead Squats / Box Jumps
15 Min AMRAP of
5 Handstand Push-ups
10 Overhead Squats
15 Box Jumps
Tuesday…Rack Thruster / Bear Crawl / Sumo Deadlift High Pull
5 Rounds for Time of:
5 Rack Thrusters (135/75)
24 Feet Bear Crawl
5 Sumo High Pull
24 Feet Bear Crawl
Notice the familiar face in the video!!!
