Workout of the day:
15 min AMRAP:
5 Sumo deadlift high pulls (95/65 lbs)
10 Box Jumps
15 Kettelbell swings (1.5/1 pood)
Basic everyday WODs.
15 min AMRAP:
5 Sumo deadlift high pulls (95/65 lbs)
10 Box Jumps
15 Kettelbell swings (1.5/1 pood)
3 min AMRAP of:
Burpees
1 min rest
3 min AMRAP of:
Sit ups
1 min rest
3 min AMRAP of:
Plate twists (45 / 35 lbs)
1 min rest
3 min AMRAP of:
Walking lunges (45 / 35 lbs)
Complete the following for time:
20 goblet squats (2 / 1.5 pood)
20 pull ups
400 m run
15 goblet squats
15 pull ups
300 m run
10 goblet squats
10 pull ups
200 m run
5 goblet squats
5 pull ups
100 m run
Yesterday, the Nutrition Science Initiative (NuSI), launched. NuSI is a non-profit, independently funded organization comprised of some of the worlds leading scientists who are set out to answer some of the most important questions in nutrition. Very important and very exciting stuff.
2012 CrossFit Games Open Workout 12.3
18 min AMRAP of:
15 Box jumps (24 / 20 inch box)
12 Shoulder to overhead (115 / 75 lbs)
9 Toes-to-bar
7 rounds for time of:
7 Overhead Squats (135/95)
27 Double Unders
*Scaled versions available
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21-15-9 reps for time of:
Deadlifts (225/155#)
Kettlebell swings (2/1.5 pood)
Hand release push ups
Level 1:
15 Minunte AMRAP
6 Front Squats (75/55#)
9 Ring Rows
12 Sit ups
Level 2:
15 min AMRAP
9 Front Squats (135, 95#)
12 Pull ups
15 Sit ups
4 rounds for time:
15 Air Squats
10 Push Press (35/65)
5 Burpees
100m Run
4 rounds for time:
30 Air Squats
20 Push Press (65/95)
10 Burpees
200m Run