Group Warm Up, Stretch & Mobility * Partner WOD Partner Murph (CAP 40min) 1.6K Run (Together) 100 Pull Ups 200 Push Ups 300 Air Squats 1.6K Run (Together) Run has to be done together but all reps of Pull Ups, Push Ups and Air Squats can be split up between pairs. 1 Work 1 Rest.…
CrossFit Open Workout 17.3 * Strength EMOM 12min 1 Power Clean + 2 Push Jerks @80% 1RM C+J * PEAK For time (CAP 12min) 1Km Run 30 Clean and Jerks 60/42.5kg
Strength Back Squat 4×8 @ 75% of 1RM Sets on Clock 0:00, 3:00, 6:00, 9:00 * Partner WOD In pairs, one for one rounds, 14 Min AMRAP. Partner 2 rests while Partner 1 works 10 Front Rack Lunge 70/47.5kg 5 Deficit HSPU (Deficit = 20kg plates) *Rounds should be fast and unbroken so scale the…
WOD For Time (18 Min Cap) Row/Run 900m 42 Wall Balls 20/14lbs 21 KB Swings 32/24kg Row/Run 600m 30 Wall Balls 20/14lbs 15 KB Swings 32/24kg Row/Run 300m 18 Wall Balls 20/14lbs 9 KB Swings 32/24kg * ROMWOD * PEAK 3 Rounds (each as fast as possible) 15 Power Snatch 35/25kg 10 Chest to Bar…
WOD 10 Min AMRAP 7 Deadlifts 120/80kg 3 Burpee Bar MU * Skill/Gymnastics EMOM 10 Mins Opt 1: Minute one 1-5 Bar MU Minute two 50 DU’s Opt 2: Minute one 1-3 Bar MU Minute two 30 DU’s Opt 3: Minute one 5-10 Strict PU Minute two 30 DU’s Opt 4: Minute one PU Prog…
CrossFit Open Workout 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. Weighted Walking Lunge 16 Toes-to-Bars 8 Power Cleans Then, 2 rounds of: 50-ft. Weighted Walking Lunge 16 Bar Muscle-Ups 8 Power Cleans Etc., alternating between Toes-to-Bars and Bar Muscle-Ups every 2 rounds. 22.5/15kg Dumbell *…
Group Stretch & Mobility * Partner WOD 32min AMRAP 50 Push Press 40/25kg 25 Knees to Elbows 50 Box Jumps 24/20′ 25 Knees to Elbows 50 Russian Swings 24/16kg 25 Knees to Elbows Partner 1 works on Amrap Partner 2 runs 200m then swap with Partner 1
WOD Open Workout 17.2 * Movement: Rope Climb Emom 10 Mins Odd: 1 Legless RC Even: 2 Normal RC * PEAK Back Squats 30 Back squats for time @ 80% *Use racks and split up reps anyhow
Strength 5×5 Strict C2B 0:00, 1:30, 3:00, 4:30, 6:00 * WOD 15 Min AMRAP 50 Wall Balls 20/14lbs 40 Cal Row/ 400m Run 30 OHS 42.5/30kg * PEAK Strength Circuit 4 Rounds (Not for time) 5 Strict Press + 10 Push Press @ 80% of 1RM Strict Press 10 Single Leg each side Romainian Deadlift…
Strength Overhead Squat 3×12 @70% of 1RM 0:00, 3:00, 6:00 * WOD For time in pairs (CAP 18min) 175 Double Unders 50 HR Push Ups 150 Double Unders 40 HR Push Ups 125 Double Unders 30 HR Push Ups 100 Double Unders 20 HR Push Ups 75 Double Unders 10 HR Push Ups * 1…