-then-
12 minute AMRAP of:
250m row
25 double-unders
15 v-ups
1-1-1-1-1-1 Hang Clean & Jerks (6 singles) work up to heavy lift
-then- 12 minute AMRAP of: 250m row 25 double-unders 15 v-ups
0 Comments
WOD:
20 min amrap 400 meter run 10 Power Cleans 155/105 135/95 95/65 21 Minute EMOM
Minutes 1, 4, 7, 10, 13, 16, 19 Row for calories men row 12, women row 10 Minutes 2, 5, 8, 11, 14, 17, 20 12 Wall-balls men 20#, women 14# Minutes 3, 6, 9, 12, 15, 18, 21 12 KB swings men 53#, women 35# 20160311-FriBCSO
Crossfit Games Open WOD 16.3 7-min. AMRAP: 10 power snatches 3 bar muscle-ups or 6 Pull-ups Males: 75 lb. Females: 55 lb For Time:
"Diane" 21-15-9 Deadlifts HSPUS -rest 2 mins- 30 Power Cleans -Rest 1 min- 100 Strict Abmat Situps (arms crossed) 225/155 185/135 135/95 20160310-ThuBCSO 800 meter row 25 Wall Balls 10 Man Makers (45/25 DBs) 400 meter row 25 Wall Balls 10 Man Makers (45/25 DBs) 800 meter row 25 Wall Balls 10 Man Makers (45/25 DBs) For Time:
500 Meter row 50 Front Squats 45/35 (empty bar) 30 Pullups 50 Front Squats 95/65 75/55 65/45 30 Pullups 21-15-9-9-15-21 reps of:
Shoulder-2-Overhead (a. 115/85 b. 95/65 c. 75/55) Box Jump Overs 24/20 *400 meter row in between the set of 9s. 20160304-FriBCSO
CF Games Open Workout 16.2 Rx Version: Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115 lb. *You do not have to wait until the entire 4 minutes elapses before starting the next round.* If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans, 225 / 145 lb. If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 9 squat cleans, 275 / 175 lb. If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 7 squat cleans, 315 / 205 lb. Stop at 20 minutes. Scaled Version: Beginning on a 4-minute clock, complete as many reps as possible of: 25 hanging knee raises or ab-mat situps 50 single-unders 15 squat cleans, 95 / 55 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 hanging knee raises or ab-mat situps 50 single-unders 13 squat cleans, 115 / 75 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 hanging knee raises or ab-mat situps 50 single-unders 11 squat cleans, 135 / 95 lb. If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 hanging knee raises or ab-mat situps 50 single-unders 9 squat cleans, 155 / 115 lb. If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 hanging knee raises or ab-mat situps 50 single-unders 7 squat cleans, 185 / 135 lb. Stop at 20 minutes. 7 RFT
15 Abmat Situps 10 HR Push-Ups 5 Hang Cleans 135/95 115/85 95/65 |
AuthorCrossFit BCSO Categories
All
|