A.
Shoulder Press
B.
For time:
400m Run
Then
Five rounds of:
10 Handstand Push-ups
10 Chest to Bar Pull-ups
Then
400m Run
Rx+ 5 nose to wall HSPU, 5 Ring muscle-ups
A.
Back Squat
B.
For time:
50c Assault Bike
40 Alt Back Rack Reverse Lunges
30 Front Squats
A.
In teams of two, with only one person working at a time, complete:
4 Min Toes to Bar
4 Min Hang Power Clean & Jerks
4 Min Assault Bike/Row
3 Min Toes to Bar
3 Min Hang Power Clean & Jerks
3 Min Assault Bike/Row
2 Min Toes to Bar
2 Min Hang Power Clean & Jerks
2 Min Assault Bike/Row
1 Min Toes to Bar
1 Min Hang Power Clean & Jerks
1 Min Assault Bike/Row
A.
Deadlift & Skiing
B. (repeat)
From 0:00-4:00
500/400m Ski
Max Reps Double Dumbbell Snatches
Rest 1 minute
From 5:00-9:00
500/400m Ski
Max Reps Double *Hang* Dumbbell Snatches
Rx+ 50s/35s
A.
Double-unders and Progressions
B.
AMRAP in 9 minutes of:
Row 15/12c
15 DB Bench Press
Rest 3 minutes
AMRAP in 9 minutes:
Assault Bike 15/11c
Walking Lunges w Plate Overhead
A.
Clean Complex
B.
Five rounds for time of:
5 Hang Squat Cleans
10 Chest to Bar
200m Run
A.
Shoulder Press
B.
CrossFit Games Open Workout 12.3
AMRAP in 18 minutes of:
15 Box Jumps
12 Shoulder to Overhead
9 Toes to bar
A.
Back Squat
B.
CrossFit Games Open Workout 11.4
AMRAP in 10 minutes of:
60 Bar Facing Burpees
30 Overhead Squats
10 Muscle-ups
A.
Deadlifts & Rowing
B.
AMRAP in 4 minutes:
500/400m Row
Then
1-2-3-4-5-6-7-8-9-10 etc of:
Deadlifts
Box Jumps
Rest 2 minutes
AMRAP in 4 minutes
500/400m
then
Deadlifts
Box Jumps
*pick up where you left off on the DL/Burpees*
A.
Toes to Bar and Progressions
B.
For 20 minutes:
Min 1) 50 Double-unders
Min 2) 5 Wall Walks
Min 3) 15c Bike
Min 4) 15 Lunges
Rx+ HS walk, pistols