Results For Category: "WOD"

22.3 

For Time with a Cap of !2 Min:

21 pull ups
42 Double Unders
21 Thrusters (95/65)
18 Chest to Bar
36 Double Unders
18 Thrusters (115/75)
15 Bar Muscle Ups
30 Double Unders
15 Thrusters (135/85)

Workout:

10 Min EMOM :
Min 1: AMRAPs of 4 Alternating Sit-Thrus + 4 Air Squats
Min 2: Moderate Pace Row, Bike, Jog

Rest 3:00

10 EMOM:
Min 1: AMRAP of 4 Russian Twists + 4 Up Down
Min 2: Moderate Row, Bike, Jog

Workout:

20:00 EMOM:
Min 1: 50  Double Unders
Min 2: 15 Toes to Bar
Min 3: Max DB Renegade Rows (50/35)
Min 4: Rest

Post Workout Strength:

3 Sets for Quality:
12-15 Incline DB Bench Press (Heavy)
Immediately Into:
1:30 Push Up Plank
Rest: :90

Strength:

1 Clean Pull + 1 Power Clean
4 sets of 2 complex

All working sets should be moderately heavy.
around 80-85% of 1RM Clean.

Workout

3 Rounds for Time:
400 M Run
10 Hang Power Clean (95/65)
30 Sit Ups
10 Hang Squat Cleans
10 Box Jumps (24/20)

Strength:

Push Jerks (week 2 of 8)
5 sets of 2 reps
All Working sets should be heavy.

Metcon:

On a 15:00 running clock:
50 Push Jerks (155/105)(115/75)
100 Burpees over Bar
Max Distance on Rower with remaining time.

Can be in any order as long as you complete 150 total reps

Strength:

Front Squat
3-3-3-3

*Build to a Mod-heavy Set of 3

Metcon:

For Time:

Run 800 M
15 DB Front Squats (50,35)
5 Bar Muscle Ups /Jumping Bar MU/ Burpee Pull Ups
Run 400 M
20 DB Front Squats
10 Bar Muscle Ups
Run 400 M
25 DB Front Squats
15 Bar Muscle Ups
Run 200 M
30 DB Front Squats
20 Bar Muscle UP

CrossFit Open 22.2

For Time:

1-10-1 reps of:
Deadlifts (225,155)
Bar Facing Burpees

Cap 10:00

Strength:

Clean Deadlift
3, 3, 3
**All Working Sets should be moderately heavy.  70% of !RM Clean

Push Press
3, 3, 3
**All Working Sets should be moderately heavy.  70% of 1RM Jerk
***Bar Starts from the floor.

Metcon:

2 Rounds of:
30 Box Jumps
15 Push Press (135/95)(95/65)
400 M run

Strength:

Clean Deadlift
3, 3, 3
**All Working Sets should be moderately heavy.  70% of !RM Clean

Push Press
3, 3, 3
**All Working Sets should be moderately heavy.  70% of 1RM Jerk
***Bar Starts from the floor.

Metcon:

2 Rounds of:
30 Box Jumps
15 Push Press (135/95)(95/65)
400 M run

Workout:

10:00 EMOM:
Odd Minute: AMRAP of 4 Ground to Overhead (25/15) + 4 Alt. V-Ups
Even Minute: :50 Cardio Choice Moderate pace

Rest 3:00

10:00 EMOM:
Odd Minute: AMRAP of 4 Russian KB Swing + 4 Alt. Reverse Lunges
Event Minute: :50 Cardio Choice Moderate Pace

Yoga Flow:

:60 Pigeon on Right
:60 Dragon on Right
:60 Pigeon on Left
:60 Dragon on Left
2:00 Frog Stretch
2:00 Rebound