ClASS
A. Every 3 mins for 15mins
OHS x 1
90-95% of 1RM
B. 21-15-9
Back Squats 60/40
42-30-18
DU
EXTRAS
EOMOM 12 (Every other minute on the minute)
As a complex:
1 Strict Press
2 Push Press
3 Push Jerks
4 Split Jerks
Mobility
Hip Flow for Squatting:
5x
Downward facing dog
Lunge hip flexor stretch- Left
Downward facing dog
Lunge hip flexor stretch- Right
Downward facing dog
Crazy pigeon stretch- Left
Downward facing dog
Crazy pigeon stretch- Right
*Hold […]
CLASS
MEN – includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, […]
A.
Strict Pull Ups
3-3-3-3-3
2min between sets
*add weight accordingly
B.
8min Amrap
200m Run
20 DB Snatches 22.5/15
20 Box Overs 24/20
EXTRAS
Tuesday’s Extras
a) Build to a heavy but solid Overhead Squat triple.
b) 10 minutes to build to a Low Hang Snatch Triple.
c) 5 more sets of triple Low Hang Snatches at 90%
Click link for Video
MOBILITY
Accumulate 3 minutes of a barbell Adductor stretch.
A. 15min to find a heavy
3RM GTOH (Touch and Go)
B. For Time:
1-10
Thrusters 42.5/30
BOBs
OPENS 17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge 22.5/15
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Scaled:
15kg/10kg
Knee Raises/Jumping Pull ups
Masters 55+
15kg/10kg/C2B
https://games.crossfit.com/workouts/open/2017/2?division=7&workout_type=rx
A.
E3MOM 4 15min Front Squat x1 @ 90-95% of 1RM
B. ‘Short n Sweet’
60-40-20 Double Unders
5-10-15 Strict HSPU
In Pairs
20min AMRAP
100 Wall Balls 9/7
80 cal Row
60 BOBs
40 Pull Ups
20 Thrusters 75/55
A. In a 10min window find a heavy
3 x Hang Squat Clean
B. 10min Amrap
15 Hang Power Cleans 50/35
12 Box Jump 24/20
9 STOH 50/35
A. Split Jerk
1-1-1-1-1
@ 90-95% 1rm 2min between sets
B. In Pairs complete 2000m run (in 200m intervals)
followed by
2.5km Row (in 250m the ntervals)
10-20-30
Deadlift 80/55
Wall Ball 9/7
10min rest
10-20-30
Cal Row
Over erg Burpee