Strength: Alternate between A and B, performing a set every 2 minutes, 3 sets of each exercise: A) 8- 10 Strict Pull-Ups @ 21X2 Tempo B) 8 Shoulder Press @ 8 RPE Conditioning: 4 Rounds For Time of: 8 Hang Power Cleans(155/113), (115,73), (95/53) 8 Handstand Push-Ups [Intermediate: Modified HSPU, Scale: KB strict press] …
Partner WOD: This is done relay style. Partner A completes first task (100 meter sprint), then partner B completes task while partner A rests. Repeat. High fives and Dabs must be given after each task is completed. Round 1: 100 meter sprint 10 Burpees 200 meter sprint 20 Burpees 300 meter sprint –Rest 3 minutes …
Open WOD 16.2 Rx’d Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115 lb. If completed before …
Strength 3 sets: KB or DB Bench Press x 10-12 @ 8 RPE Bent Over Row x 8R/8L Russian Twists x 20 (10R/10L alternating) Conditioning 3 rounds for max reps: Minute 1 – :30 Max Calorie Row Minute 2 – :30 Max Dips Minute 3 – :30 Max Double Unders Minute 4 – :30 Max …
Strength: Back Squat: 5 X 5 @ 8-9 RPE ( roughly 70-85% of previous 3RM, make small progress in load from set to set, leading to last set at a 9 RPE) Conditioning: 8 minute AMRAP: 5 Deadlifts at 70% of 1 rep max. [Max Load 275# male, 183# female] 10 Box Jumps(30/24), (24/20), (18/12) …
Strength A. 10 minutes to establish heaviest Snatch possible. B. 10 x 1 every :30 using 75-80% of A. Conditioning Complete for time: 800m Run -Rest 2 minutes- 21-15-9: Push Press (135#/93#, 115#/73#, 95#/63#) Toes-2-Bar -Rest 2 minutes- 800m Run
For those of you who completed 16.1 on Friday, well done! Standings for the Team Bc vs. Team Hatch Challenge will be posted Monday. If you have not completed 16.1, you will have time to do so during class on Saturday, open gym on Sunday (8am-10am) or Monday if need be. Team WOD Teams of three …
Workout 16.1 ADVANCED Complete as many rounds and reps as possible in 20 minutes of: 25-ft. Overhead Walking Lunge (95#/63#) 8 Bar Facing Burpees 25-ft. Overhead Walking Lunge 8 Chest-to-Bar Pull-ups *For those competing in the CrossFit Games Open, this includes Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters …
