23
01
2021
KB Partners
In Partners: 6 KB SDHPs (24/16 kg) 6 KB Front-rack Lunges The partners alternate, doing 1 round each in an “I-go-you-go” fashion After every 8 total rounds, they both perform a 400-m Buddy Carry (switch as needed) AMRAP...
22
01
2021
Max reps of Pull-ups Presses Row L-sit
Max reps of Strict Pull-ups Max reps of Shoulder Presses (50/35 kg.) Max-calorie Row in 20 sec. Max L-sit Hold for time 3 Rounds Start a clock and begin an attempt at each exercise every 3 min. * CrossFit.com Oct. 31, 20...
21
01
2021
1-rep Squat Snatch
3-position Squat Snatch Then, find a heavy 1-rep Squat Snatch
20
01
2021
Squat-Hold-Pass-throughs-Plank
1 min. Air Squats 30 sec. Rest 1 min. Squat Hold 30 sec. Rest 1 min. Parallette Pass-throughs 30 sec. Rest 1 min. Plank 30 sec. rest 3 Rounds
19
01
2021
Open Workout 16.3
Complete as many rounds and reps as possible in 7 min. of: 10 Power Snatches (35/25 kg.) 3 Bar Muscle-ups
18
01
2021
Front Squats Broad Jumps Step-ups
Max set Front Squats @ 75% of 1RM 6 Burpee Broad Jumps 6 DB Step-ups (17.5/10 kg.) 3 rounds
17
01
2021
SDHP Jumping Chest-to-bar Pull-ups
16-12-9 SDHPs (35/25 kg.) Jumping Chest-to-bar Pull-ups AMRAP 15 min.
16
01
2021
Farmers Carry & Wall Balls
First 2 min: 100-m Farmers Carry (32/20 kg.) Third min: 10 Wall Balls (9/5 kg.) 7 rounds
14
01
2021
Run Slam Run V-ups Run Lunge
400-m Run 30 DB Balls (12.5/7.5 kg.) 400-m Run 30 MB V-ups (9/5 kg.) 400-m Run 60 MB (Bear-hug) Walking Lunges
13
01
2021
Dissected “Seven”
7 Handstand Push-ups 7 Thrusters (40/25 kg.) 7 Burpees 7 rounds
12
01
2021
Double-unders TTB K2E
30 Double-unders 10 Toes-to-bars AMRAP 10 min. Rest 2 min. 20 Double-unders 10 Knees-to-elbows AMRAP 10 min.
11
01
2021
Open Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell Squats (22.5/15 kg.) Bar-facing Burpees 18.2 B 1-rep Max Clean 12 min. to complete both workouts
10
01
2021
Row Renegade Rows Dips
500 m Row 20 Alt. Renegade Rows (22.5/15 kg.) 20 Ring Dips
09
01
2021
Open Workout 19.5
33-27-21-15-9 reps for time of: Thrusters (40/25 kg.) Chest-to-bar pull-ups Time Cap: 20 min.
08
01
2021
Sit-up KB Swing Lateral Step-ups
40-30-20-10 Sit-up KB Swing (24/16 kg.) Stationary Lateral Step-ups (60/50)
07
01
2021
Lunge Jump EMOM
8 Back Rack Rev. Lunge (70/50 kg.) 16 Box Jumps (76/60 cm.) Perform 1 Round every 3 min. 5 Rounds
06
01
2021
The Chief
3 Power Cleans (60/40 kg.) 6 Push-Ups 9 Air Squats AMRAP in 3 minutes Then Rest 1 minute Repeat 5 times
04
01
2021
Air Force
For Time: Thrusters 20 reps Sumo Deadlift High-Pull 20 reps Push Jerks 20 reps Overhead Squats 20 reps Front Squats 20 reps barbell M/F (40/25)