A. warmup push press (20 min total) 1. positions/empty bar 2. 5 x light load, 4x building, 3x mod load, 2x heavy 3. within 5 attempts build to todays solid, good position single B. Open workout 12.1 AMRAP 7 min: burpees to 6” above max standing height reach https://games.crossfit.com/workouts/2012
In teams of two, with only one partner working at a time, partners alternate whole rounds to complete… As many rounds and reps as possible in 10 minutes of: Row 150 Meters 15 Russian Kettlebell Swings (heavy)
A. warmup deadlift (20 min total) 1. positions/empty bar 2. 5 x light load, 4x building, 3x mod load, 2x heavy 3. within 5 attempts build to todays solid, good position single B. gymnastics pulling; AMRAP 5 min 1. beginner- body row/assisted pullup 2. int- non assisted pullup 3. adv- non assisted chest-bar pullup
4 sets for quality: L-Seated Dumbbell Press x 8-10 reps DB Death March x 20 steps 100-Meter Suitcase Carry + Waiter’s Carry (hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)
A. warmup back squat (20 min total) 1. positions/empty bar 2. 5 x light load, 4x building, 3x mod load, 2x heavy 3. within 5 attempts build to todays solid, good position single B. Tabata assault bike (total calories) 20 on x 10 off x 8 rounds. (4 min including rest)
Back Squat Set 1 – 8 reps @50 Set 2 – 6 reps @60 Set 3 – 4 reps @70 Set 4 – 6 reps @60 Set 5 – 8 reps @50 Strict Pull-Ups x 6-8 reps between each set of BS
Every minute, on the minute, for 21 minutes (7 sets) Minute 1 – Russian Kettlebell Swings x 15 reps Minute 2 – Push Press x 15 reps (choose a weight that will challenge you in sets 4 & 5) Minute 3 – Double-Unders x 40-50 reps
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of: 12 Wall Ball Shots 12 Burpees
A. Snatch skill work burgener warmup snatch drop + ohs pulling positions Every 2 minutes, for 16 minutes (8 sets): Hang Snatch (above knee) + Snatch (floor) Build over the course of the 8 sets to something heavy-ish for today.
