Thursday 9/11/17
PART A 4 Rounds for quality 10 Shoulder circles in push up plank, on rings. 10 Ring Hollow outs PART B 4 Rounds with a Partner Double Front Rack Kettlebell Carry to Gate and Back (24/16) 30 Double Kettlebell…
PART A 4 Rounds for quality 10 Shoulder circles in push up plank, on rings. 10 Ring Hollow outs PART B 4 Rounds with a Partner Double Front Rack Kettlebell Carry to Gate and Back (24/16) 30 Double Kettlebell…
PART A Sumo Deadlift 7 x 3 Super set each set of Deadlifts with 3 Broad jumps Complete sets every 2 minutes PART B 3 Rounds for time 18 Handstand push ups 15 Box Jumps (24/20″) 3 Cleans (100/70)…
PART A 5 Sets of 2 Hang Power Snatch + 1 Hang Snatch Complete sets every 2 minutes Pause in Hang position for 3 seconds each rep PART B Complete as many reps as possible in 6 minutes of…
PART A “Horrible Helen” 5 Rounds for time 400m Run 21 Kettlebell Swings (24/16) 12 Pull ups PART B Tabata Mash up Plank hold Russian twist
CrossFit Open workout 15.1 – Kinda! As many rounds as possible in 9 minutes of 15 Pull ups 10 Deadlifts (52.5/35) 5 Snatches (52.5/35) As soon as 9 minutes in complete, you have 6 minutes to: Find 1 RM Clean
PART A Overhead Squat 5 x 8 @ 70% Complete sets every 2:30min Don’t forget your wrist wraps today! PART B 3 Rounds for time 30 Wall Balls (9/6) 90 Double Unders 10 minute time cap
PART A As many rounds as possible in 7 minutes 6 Box Jumps (30/24″) 3 Power Cleans (100/70) PART B 3 Rounds for total reps 1 Minute Max effort Power Cleans (60/42.5) 1 Minute Rest 1 Minute Max Effort…
A little word on Cherry picking – this always seems to come up on running day….. For those of you on here checking this workout, I’m sure whats written for today’s session isn’t going to be met with much excitement…
PART A Weighted Push Up 5 x 5 Superset with 10 med ball chest pass from floor Compete sets every 2:30min PART B 5 Rounds for time 10 Overhead Barbell Lunge (60/42.5) 15 Toes to Bar 20 Handstand shoulder…
PART A Every minute on the minute for 10 minutes 5 “Touch N Go” Power Snatch PART B With a partner, As many rounds as possible in 12 minutes 12 Deadlift (80/55) 7 Burpee Box Jumps (24/20″)