2-1

dsc_0232

Weightlifting
4 Sets
1 Clean from floor + Max Rep Hang Clean (above knee)
Rest 3 Minutes
@75% current 1RM Clean

Red
3 Rounds:
21 Bar Facing Burpees
15 Kipping HSPU
9 Overhead Squats 135/95lbs

White
3 Rounds:
18 Bar Facing Burpees
12 HSPU on Box
6 Overhead Squats 95/65lbs

Blue
3 Rounds:
15 Bar Facing Burpees
10 Stink Bugs/Shoulder Press
5 Overhead Squats 75/55lbs

All of the Size and none of the Strength!

dsc_0307

Caption this!!

Weightlifting
Deadlift (1×6)
@65%
Deadlift (1×5)
@75%
Deadlift (1×4)
@85%
Deadlift (1×1)
@95%

Red
AMRAP 15:00:
10 CTB Pull Ups
15 Hang Power Cleans 95/65lbs
15 Push Ups

White
AMRAP 15:00:
8 Pull Ups
12 Hang Power Cleans 75/55lbs
12 Push Ups

Blue
AMRAP 12:00:
8 Banded Pull-Ups/Ring Rows
10 Hang Power Cleans 65/45lbs
10 Elevated Push-Ups

Killing Time

fullsizeoutput_c19f
OG’17 HOMECOMING COURT!!

Red
3 Rounds:
25 Power Snatches 75/55lbs
25 Toes to Bar

White
3 Rounds:
20 Power Snatches 65/45lbs
20 Toes to Bar

Blue
3 Rounds:
15 Power Snatches 55/35lbs
15 Toes to Bar
10 minute time cap

Red
AMRAP 4:00 x 3:
1 Squat Clean 155/105
1 Muscle Up
2,2,3,3…
2:00 Rest

White
AMRAP 4:00 x 3:
1 Squat Clean 115/85
1 Muscle Up low rings
2,2,3,3…
2:00 Rest

Blue
AMRAP 4:00 x 3:
1 Squat Clean 95/65
1 Muscle Up/low rings from feet
2,2,3,3…
2:00 Rest
Start at 1&1 each AMRAP

The Open Is Near

Weightlifting
Accumulate 40 Reps of Touch and Go Power Snatch @75% 1RM

Metcon
Open Workout 13.1
17 minute AMRAP of:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs

METCON MONDAY!

CrossFit Games Open 12.3
18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Push press, 115# / 75#
9 Toes-To-Bar

White
14-Minute AMRAP of:
20/18″ box jumps
95/65 Push Press
9 High Knees w/lever

Blue
12-Minute AMRAP of:
18/12″ BJ
65/45 PP
9 Lying T2B

Then

Red
3 Rounds:
21 Thrusters 95/65lbs
21 Calorie Row
rest 2:00

White
3 Rounds:
15 Thrusters 75/55lbs
15 Calorie Row
rest 2:00

Blue
3 Rounds:
12 Thrusters 65/45
12 Calorie Row