Weightlifting
Front Squat (Max Effort)
CrossFit Games Open 13.3
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
Monthly Archives: January 2015
Suctify!
Weightlifting
Power Clean (Max Effort)
Power Snatch (Max Effort)
CrossFit Games Open 13.4
Complete AMRAP in 7 minutes of:
3 Clean and Jerk
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Gymnastiness
Gymnastics
Wall Walk to Handstand 3x30s
Parallette Push-Ups 5×5
L-Sit 5x10s
Straddle L-Sit 5x10s
Mobility
L-Grip Stretch
Crucifix Stretch
Partner Straddle Stretch 2x20s
Partner Pike Stretch 2x20s
Quad Smash 1:00
Hamstring Smash 1:00
Shoulder Smash 1:00
Shoulder Smash 1:00
Deja Vue.1
CrossFit Games Open 13.1
17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
Complex Effort
Weightlifting
Clean Complex (Max Effort)
Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk
Warm up to 10lbs less than your current max then hit a PR.
Metcon
For Time:
Row 1K
100 Double Unders
Row 1K
Broken Skull
Weightlifting
Max Effort Push Jerk
Warm up to about 10lbs less than your current 1 rep max and lift for the gold. You will have 8 minutes to complete this lift.
“Air Force” WOD
20 Thrusters (95/65)
20 Sumo deadlift high pulls (95/65)
20 Push jerks (95/65)
20 Overhead squats (95/65)
20 Front squats (95/65)
Each athlete must do 4 burpees at the beginning of every minute (including the start) before moving on to the barbell work.
The time cap will be the remainder of the class minus 10 minutes for stretching and mobility. If athlete does not complete WOD within the time cap their score will be the total number of reps completed.
I am TNT!
Weightlifting
Squat Clean (4-4-4-4)
Warm up in singles and doubles and hit 4×4 @ 80%. Drop and reset each rep.
Metcon
All for time:
75 Air Squats
15 Pull Ups
15 Ring Dips
50 Air Squats
10 Pull Ups
10 Ring Dips
25 Air Squats
5 Pull Ups
5 Ring Dips
You can’t bring me down LIZ!!
Weightlifting
Push Jerk (4-4-4)
Metcon
2 Rounds:
30 Toes to bar
20 Front Squats 115/75
10 Handstand Push-Up
Gymnasty!!
Gymnastics
Ring Strength:
3x30s Partner Handstand Hold
3x10s Support Holds (Rings Out)
3×3 Ring Dips (Strict, Hollow Body, Rings out)
3×5 Support Swings (Rings Out)
3×5 Cross Pull-Outs
3x10s Support Tuck Holds (Rings Out)
3×7 Ring Push-Ups (Hollow Body, Rings Out)
Rings-Progression:
3×10 Swings
5×3 Ring Pull-Ups
3×3 Skin the Cat
3×10 Hanging L-Sit
Well ain’t that some S#!&!!!!!!!
Weightlifting
Power Clean (4-4-4-4)
Metcon
Isabel
For Time: 30 Snatches, 135# / 95#
You can use any style snatch so long as you hit full hip extension at the top of each rep.
