|
Warmup: 3 Rounds
10 Pushup – down dog 10 Jumping lunges 10 Box Step ups 5 Snatch deadlift into 5 Snatch high pull into 5 Muscle snatch into 5 OHS S & S: 10 min EMOM Complete 3 unbroken snatches every minute WOD: 21-15-9 HSPU DB Lunges Box Jump overs
0 Comments
CrossFit Open 23.1
Complete as many reps as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups Woman: 14-lb ball to 9-ft target, 95-lb cleans Men: 20-lb ball to 10-ft target, 135-lb cleans Warmup:
3 Rounds: 10 Inchworms 10 DB Airplanes 10 Step ups S & S: Turkish get ups As heavy as possible with a Kettlebell WOD: Jellybells 5 sets: 10kb swings 4 X 10m shuttles -Rest 1 min between sets - Warmup:
15/12 Cal 3 Rounds: 10 Pigeon stretch 10 Jumping lunges 10 Push ups 10 Muscle snatch into OHS S & S: Complex Power snatch Hang snatch *find max for the day WOD: For time: 10-15-20 HSPU 20-30-40 DB snatch 20-30-40 DB lunges Warmup:
3 Rounds 10 Pushup to down dog 10 Strict press 10 Squats 10 Hamstring Walks WOD: Teams of 2 4 Rounds: Round 1 and 2: 200 Double unders Into 30 Thrusters 40/25 30 Burpees over bar 30 abmat sit up Round 3 and 4: 1km row Into 30 Thrusters 40/25 30 Burpees over bar 30 abmat sit up Warmup:
400m run 3 Rounds: 10 Hamstring walks + butt kicks 10 Pushup – down dog 10 DB Clean and Jerks 10 Alt. V-ups S & S: Running conditioning 26 min time cap 1600m -1min rest 200m -30sec 1200m -1min 200m -30sec 800m -1min 200m WOD: 10 min Amrap 14 Alt. Dumbell C&J 12 over DB burpees 10 Toes to bar Warmup:
3 Rounds: 10 Samson lunges 10 Wall balls 10 Muscle snatch 10m duckwalk S & S: 10 min E2MOM 5 Back squats @ 70% WOD: Karabell 10 rounds for time: 3 snatch (60/40) 15 walballs Workout
Buy in 100 cals divided INTO: 10 Rope Climb 100 T2B 80 overhead barbel lunges 60 Hang Clean & Jerks 800m run together 60 Thrusters 80 overhead barbell Lunge 100 T2B 10 rope climbs 50/35kg Warm up
AMRAP 8 min: 10 box step ups 10 clean and jerks empty bar 10 push ups 10 snatches S&S Emom 16 min 1 8 devil presses 2 15/12 cals 3 10 snatches 40/25 4 8 handstand push ups WOD 30 Box Jumps 15 Clean and Jerks 30 Box Jumps 15 Clean and Jerks 30 Box Jumps 15 Clean and Jerks 20 goblet squats 10 Clean and Jerks 30 goblet squats 10 Clean and Jerks 30 goblet squats 10 Clean and Jerks Weight 60/40 Time cap: 20 minutes |
AuthorCrossFit Pretoria Archives
April 2023
Categories
All
|
RSS Feed
|
|
UPCOMING EVENTS