EMOM x 12: Min 1: 10 DU’s + 5 Wallballs (20/14) Min 2: 10 DU’s + 5 TTB Min 3: 10 Wallballs + 5 DB Push Press (50\35) Min 4: 10 DB OHS (5/Arm) There are a number of functional movements in CrossFit that require a great deal of coordination. Some of these movements, like double
5 RM Strict Press 3 RM Push Press 1 RM Push Jerk Then, AMRAP 8: 25 Calorie Row 50 Sit-ups
“Cindy” AMRAP 20: 5 Pull-ups 10 Push-ups 15 Squats OR “18.1” AMRAP 20: 8 Toes to Bar 10 Dumbbell Hang Clean and Jerks (50/35) 14/12 Calorie Row Today we have the option to re-test CrossFit Games Open Workout 18.1 or perform the classic CrossFit.com benchmark workout Cindy. Cindy first appeared on mainsite in January of
For Time: 50 Strict Handstand Push-Ups* *Every break: 5 Strict Pull-Ups Then 3 Rounds: 10 Strict Dumbell Presses 10 DB Bent Over Rows Rest 1:00
AMRAP 20 Team of 3 Athlete’s Complete full rounds, then switch: 12/9 Cal Row 9 Box Jump-Overs (24/20) 6 Dumbbell Hang Squat Cleans (50/35)
Practice your “Goat Day” EMOMx 20: Odd Min: Movement 1 Even Min: Movement 2 “Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Pistols, etc. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today. We don’t improve our technique with
EMOMx 16: Minute 1: 7 Deadlifts (185/135) + 7 Box Jumps (24/20″) Minute 2: 15/12 Calorie Bike Minute 3: 7 Wallballs (20/14) + 7 C2B Pull-ups Minute 4: 15/12 Calorie Row Rx – BB (185/135), Box Jumps (24/20″),Wallballs (20/14) L1 – BB (30% 1RM Deadlift), Box Jumps (24/20″),Wallballs (20/14) L2 – Coaches Choice
3 Rounds: 400 Meter Row 21 Hang Power Cleans (115/80) 18 Reverse Lunges (115/80) 15 Over-the-Bar Burpees Countering yesterday’s interval training, we are looking for a moderate intensity held for a longer duration today. Incorporating reverse lunges today, a stationary reverse lunge where one step is one repetition. These are completed with the bar in
AMRAP 4: 30 Double-unders 15 Power Snatch (75/55) Rest 4:00 AMRAP 4: 30 Double-unders 12 Power Snatch (95/65) Rest 4:00 AMRAP 4: 30 Double-unders 9 Power Snatch (115/80) Rx – See above L1 – Start at 30% of 1RM Snatch and increase 10% each round L2 – Coaches Choice Interval training to start the week.
AMRAP 12: 30 Double-unders 15 Sit-ups 30 Double-unders 15 Kettlebell Swings (53/35#) Rx – (53/35) L1 – (40/20) L2 – Coaches Choice Great day to train the double-under in manageable sets. In this AMRAP 12, we are looking for consistent sets on the jump rope. Break these up into sets that we can strive to hold