400 Meter Run
4 Complexes
20 Calorie Assault Bike
1 Complex = 3 DL, 3 PC, 3 S2O (95/65)
3 Rounds for Time:
400 Meter Run 4 Complexes 20 Calorie Assault Bike 1 Complex = 3 DL, 3 PC, 3 S2O (95/65)
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2 Rounds For Total Reps:
Round 1: 8-Minute AMRAP 5-4-3-2-1 reps of Back Squats (115/85) 10-8-6-4-2 reps of Toes-2-Bar *Rest 2 Minutes* Round 2: 8-Minute AMRAP 5-4-3-2-1 reps of Power Snatch (115/85) 10-8-6-4-2 reps of Kettlebell Box Step-up (53/35) **Workout will flow like so: 5 squats 10 T2B 4 squats 8 T2B and so on... 4 Rounds for Time of:
15 Dumbbell Shoulder Press (35/20) 20 Ab-mat Situps 15 Clean & Jerk (135/95) 20 Ab-mat Situps 20 Min Amrap
5 Rds Of “Cindy” 10 Deadlifts (275/195) *1 round of Cindy is 5 pull ups, 10 push ups, 15 air squats . **for scoring 1 round = 5 rounds of Cindy + 10 deadlifts. Do all 5 rounds before the 10 deadlifts, then repeat. CF Games Open Workout 18.3 Rx Version
2 rounds for time of: 100 double-unders 20 overhead squats (115/80) 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches (50/35) 100 double-unders 12 bar muscle-ups Time cap: 14 minutes CF Games Open Workout 18.3 Scaled Version 2 rounds for time of: 100 single-unders 20 overhead squats (45/35) 100 single-unders 12 pull-ups (chin over bar) 100 single-unders 20 dumbbell snatches (35/20) 100 single-unders 12 pull-ups (chin over bar) Time cap: 14 minutes 3 Rounds For Time:
100 Meter Row 15 Lateral Burpees 100 Meter Row 15 Lateral Burpees 100 Meter Row 10 Squat Cleans 135/95 115/85 95/65 18 Min AMRAP
12 Rt Arm KB Snatches 53/35 12 Lt Arm KB Snatches 14 Toes-2-Bar 14 Box Jump Overs 24/20 *KB Snatches from the hang, do all 12 before switching. **scale KB to DB if needed 4 Rounds For Time of:
40 Abmat Situps 14 Pull-ups 20 Thrusters (95/65) 15 Min AMRAP for rounds/reps
50 Double Unders/ 100 Singles 12 Hang Cleans 6 Split Jerks 155/105 135/95 95/65 Since almost nobody does the workout on Fridays, I'm putting this one back up. Everyone should have an opportunity to do this one.
Crossfit Open Workout 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees Men use 50-lb. dumbbells If you finish 18.2 before 12 minutes expires, continue to 18.2 and use the remainder of that 12 minutes. Workout 18.2a 1-rep-max clean Time cap: 12 minutes to complete 18.2 AND 18.2a * Click this link to see the movement standards -https://games.crossfit.com/workouts/open/2018/18.2#movementStandards **Click this link to see the workout description - https://games.crossfit.com/workouts/open/2018/18.2#workoutDescription |
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