Push Jerk

3 – 3 – 3 – 3

 

6 Rounds for Time:

12 DB Hang P. Clean (40/30)

9 DB Push Jerk

Length OH Walking Lunge with DB’s

2017 0207 

Deadlift

Base Calculations off of 90% of your 1RM +10#

1 x 5 @ 65%

1 x 5 @  75%

1 x 5+ @ 85%

 

For Time:

50 RKB (70/53)

40 Goblet Squats

30 HSPU

20 Box Jumps

10 Bar Muscle-ups

Time Cap: 14:00

2017 0206

CrossFit Open Workout 13.5

 

Complete AMRAP in 4:00 of:

15 Thrusters (100/65)

15 Chest to Bar Pull-ups

 

**If you complete 90 reps (3 Rounds), continue to another 4:00 segment.

**If you complete 180 reps (6 Rounds) continue to another 4:00 segment.


Keep increasing in 4:00 segments until you fail to complete 90 reps in 4:00

 2017 0203

Back Squat

4 – 4 – 4 – 4

 

For Time:

Row 2k (buy in)

 

Then:

6 Rounds

7 Power Cleans (70%)

7 Burpees Over the Bar

Time Cap: 20:00

2017 0202

 

Running Intervals

6 x 400m

 

6 Rounds for Reps

45s AMRAP American KB Swings (70/53)

15s Rest

45s AMRAP Box Jumps (24/20)

15s Rest

**Score = Total Reps

2011 0201

Power Snatch

2 - 2 - 2 - 2

 

AMRAP 18 MINS

40 Double Unders

30 Push Ups

20 C2B Pull Ups

10 Power Snatches (115/75)

 

2017 0131