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A. EMOM 10
2 Hang Power Cleans + 3 Push Presses
B. For time - time cap 20
30 TTB
20 Hang Power Clean 60/40kg
30 TTB
20 Push Press 60/40kg
30 TTB
A. 6 Sets of:
A1. 5-8 sup. Strict Pull Ups
A2. 5-8 Active Hangs @1113
B. AMRAP 10
30 DUs
20 Lateral Step Overs
10 GTO with 20/10kg Bumper plate
16.30 Weightlifting
Open Workout 12.2.
games.crossfit.com/workouts/the-open/2012
MEN
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps.
135 pound Snatch, 30 reps.
165 pound Snatch, 30 reps.
210 pound Snatch, as many reps as possible
WOMEN
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps.
75 pound Snatch, 30 reps.
100 pound Snatch, 30 reps.
120 pound Snatch, as many reps as possible.
A. 4 Sets of:
A1. 12/12 Bulgarian Split Squats
A2. 60m Partner Carry
B. EMOM 10
Even: 10 V-Ups
Odd: 10 Push Ups
17.30 Gymnastics:
A. 5 Sets of:
A1. ME Chin-over Bar Hold
A2. ME Arch Hold with PCV
B. For time and quality:
100 Hollow Rocks
Every time you break perform 10 High Box Jumps
18.30 Weightlfiting
A. Snatch
A.1 Establish your 2RM of the day. Don’t do TNG but drop the bar after each lift although with short breaks between
B. Wall Balls & Snatching
In 12 minutes perform one hundred Wall Balls and then establish a daily 1RM in full snatch.
Open WOD 15.1
27-21-15-9 reps for time of:
Row/AB for cal
Thrusters 43/29 kg
Teamseries 2015 Event 8
Complete as a team of 4(2f/2m) - 2 working/2 resting
For time:
200 T2B while 2 teammates hold bb overhead
200 S2O while 2 teammates hang from the pull up ba
A) Complete 5 rounds for quality:
A1) 15 sec Power Plank
A2) Single Arm DB bench press x5/side
A3) 5 banded hinge pulls
A4) BB Deadlift x5
B) 5 min Amrap of:
Burpee Box jumps 24/20
Make sure you keep moving all the time, no rest!
17.30 Gymnastics
A. 5 Sets of:
A1. 5 Strict Pull Ups with FULL retraction(or Ring Rows)
A2. 5 Pseudo Planche Push Ups
B. 5 Sets of:
B1. 5 Strict Pull Ups
B2. 5 Bulgarian Ring Dips
C. For quality:
100 V-Ups
18.30 Gymnastics
A. 3 Sets of:
A1. 10 Shoot Outs on parallettes
A2. 1:00min Wall-facing HS hold
B. 3 Sets of:
B1. 5 Eccentric TTB(as slow as possible)
B2. 1:00min FLR
C. For time:
100 Burpee Box jumps
19.30 Weightlifting
A. Power clean + power jerk
A.1 Daily max in one power clean + two power jerks.
B. 30s on/30s off for 10:00
1 Power Clean + 1 Power Jerk @ 90% of A1
ME burpees over the barbell in the remainder of the 30s window.
Score = total # of burpees
A. 10 min to find your max of hang power snatches in tripels
B. 21-15-9
Box jumps 30/24
American KBS 24/16kg
A. 4 rounds of:
A1. 12 (total) lateral KB squats
A2. 20 m bear crawl
B. Perform the following in Teams of 3 for 12 min, switch stations every min.
A- row for m
B- TTB for reps
C- rest
Score: # of m/ # reps
16.30 Weightlifting
A. TNG Power snatch + snatch
A.1 Daily max in power snatch + snatch done as TNG.
– When you get to the point where the catch of the power snatch is getting too deep, I want you to switch to full snatch and add more weight. You thereby go from doing one power snatch + one snatch to two snatches but it’s still TNG.
B. EMOM - PS+S+OHS
A. 4-6 sets (15min) - find your technical max (KB/BB) in TGU l/r after each set perform 6-8 ring rows @2x11
B. Perform 30 strict HSPU every time you break perform 10 Burpees - cap: 10:00
17.30 Gymnastics
A. Ring Routine Skill Work
1 Strict MU
1 FWD Roll
10sec. Inverted Hang
10sec. Back Lever
1 German Hang
10 sec. Front Lever
B. Perform 10 Sets of A.(scaled with spotters)
18.30 Weightlifting
1. Front squat
1.1 Establish your daily 3RM.
1.2 Do five additional sets of three reps at 90%.
2. Power Clean
2.1 EMOM for 10:00 - 3 Power Cleans