21
02
2019
4×4 DBs
4 min. DB Power Cleans 4 min. DB Hang Power Cleans 4 min. DB Squat Cleans 4 min. DB Hang Squat Cleans Men: 17.5/20/22.5/25 kg. Women: 7.5/10/12.5/15 kg.
20
02
2019
Muscle-ups and Pistols
1 Ring Muscle-up 4 Alt. Pistols Add 1 MU and 4 Pistols each round. As far as you can go in 15 min.
18
02
2019
Medicine ball work
10 Med.Ball Front Squats 10 DM Slams 100-m Med. B Carry 10 Med. Ball Over the Shoulder Tosses 10 Wall Balls 10 rounds MB: 9/6 kg. Slam Ball: 10/5 kg.
17
02
2019
Max effort oly + Gwen
Power Clean and Jerk Work up to heavy 1 rep max Gwen 15-12-9 Clean and Jerks *Unbroken sets.
16
02
2019
Leg work
Tabata Shuttle Runs Then: 25 Walking Lunges 200-m KB Front-Rack Carry (24/16 kg) AMRAP 7 min. Then: Tabata Shuttle Runs
15
02
2019
The Seven
The Seven 7 Rounds of: 7 Handstand Push-ups 7 Thrusters (60/40 kg.) 7 Knees-to-Elbows 7 Deadlifts (110/80 kg.) 7 Burpees 7 KB Swings (32/24 kg.) 7 Pull-ups
14
02
2019
Handstand Walk in 12min
Handstand Walk Accumulate as many meters as possible in 12 min. Every time you break, perform 30 Double-unders.
12
02
2019
Box Jumps & Push-ups
15 Box Jumps (60/50 cm.) 12 Push-ups + DB Row (20/10 kg.) AMRAP 10 min. Box Jump Overs AMRAP 5 min. Rest 2 min. 21-15-9 Box Jumps Push-ups
11
02
2019
Open workout 18.4
18.4 For time: 21 Deadlifts (100/70 kg.) 21 HSPU 15 Deadlifts (100/70 kg.) 15 HSPU 9 Deadlifts (100/70 kg.) 9 HSPU 21 Deadlifts (140/90 kg.) 50-ft. Handstand Walk 15 Deadlifts (140/90 kg.) 50-ft. Handstand Walk *9-min. t...
10
02
2019
Run 400 & sit-ups
Run 400 m 30 V-ups Run 400 m 50 MB Sit-ups (9/6 kg.) Run 400 m
09
02
2019
Body weight
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
08
02
2019
2 10 min. AMRAP’s
25 Double-unders 15 KB Swings (24/16 kg) AMRAP 10 min. Rest 2 min. 20 Hip Extensions 10 Ring Dips AMRAP 10 min.
07
02
2019
Step-up 4-4-4-4-4
Step-up 4-4-4-4-4 Part 2: Open Prep Pick a skill: Handstand Walk HSPU Chest-to-Bar Pull-up Perform 5-10 reps EMOM 5 min.
06
02
2019
Jumping bar
45 Lateral Bar Jumps 40 Front Squats (40/30 kg.) 35 Lateral Bar Jumps 30 Shoulder-to-Overhead 25 Lateral Bar Jumps 20 OH Squats 15 Lateral Bar Jumps 10 Squat Snatches
05
02
2019
CrossFit Open 14.4
AMRAP 14 min. 60-Cal. Row 50 Toes-to-Bars 40 Wall Balls (9/6 kg.) 30 Cleans (60/40 kg.) 20 Muscle-ups
04
02
2019
CrossFit Open 18.2
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 A 1-Rep-Max Clean *12 min. to complete both parts.
03
02
2019
Partner workout
In Partners: While Partner 1 Runs 400 m, Partner 2 performs 3 heavy Power Snatches during that time. Switch for AMRAP 15 min.
02
02
2019
9-15-21 DL and DB Snatch
9-15-21 reps for time: Deadlifts (100/70 kg.) Alt. DB Power Snatches (22.5/15 kg.)