Buy-In: 800/600 Meter Row
-then, with remaining time-
AMRAP of:
15 Hang Cleans (135/95)
60 Double-Unders
16 Min Clock:
Buy-In: 800/600 Meter Row -then, with remaining time- AMRAP of: 15 Hang Cleans (135/95) 60 Double-Unders
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Conditioning: "72"
27-21-15-9 Pistols (one-legged squats) Shoulder-2-Overhead (75/55) *6 Ring Muscle Ups after each rd. **Scale=bar muscle-ups, or pull-ups, no rep penalty for scaling Strength/Conditioning: "Sham"
7 Rounds for time of: 11 Deadlifts (@ your bodyweight) 100m Sprint In honor of Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007. To learn more about Sham click here. Conditioning: "Crossfit Games Open WOD 20.1"
10 rounds for time of: 8 ground-to-overheads (95/65) 10 bar-facing burpees Time cap: 25 minutes *Ground-2-overhead can be a snatch, clean & jerk, or combination thereof. Bar must start from the ground and end up locked out overhead. Conditioning: "Strictly Speaking"
15 Min Amrap 3 Strict Pullups 4 Box Step Ups (24/20) 10 DB Strict Press (40/25) *All work should be done with strict form.* Conditioning: "The Half-Dozen"
7 Rounds for Time of: 6 Snatches (95/65) 6 OH Lunges (95/65) 100 Meter Run 6 OH Lunges (95/65) 6 Snatches (95/65) 1 min rest after each rd. ***Total time includes the 1 min rest ***30 Min Time Cap Strength/Conditioning: "Clean Cindy"
21 Minute Clock: 14 Min Amrap (0:00 - 14:00) 1 Round of Cindy 3 Hang Cleans 1 Round of Cindy 6 Hang Cleans 1 Round of Cindy 9 Hang Cleans And so on...adding 3 reps each round Hang clean weight: (135/95) Rest 2 Mins (14:00 - 16:00) 5 Mins to find 1 Rep Max Clean (Power or Squat) 1 Rd of Cindy = 5 Pullups, 10 Pushups, 15 Air Squats Strength/Conditioning: "Donny"
21-15-9-9-15-21 reps of: Deadlift (225/155) Burpees *If this is too much, you can do "Half-Donny", which means stop after 21-15-9. In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011 To learn more about Donny click here Conditioning: "Friday Chipper"
For Time: 40 Box Jump Overs (24/20) 50 Deadlifts (155/105) 60 Handstand Pushups (scale=90 pushups) 70 Walking Lunges Cash Out: 600 Meter Run * you may break the reps up any way you see fit, except the run. The run has to be at the end, all 600m at once. Example 1: 10 rounds of 4-5-6-7 reps of the above movements Example 2: 5 rounds of 8-10-12-14 reps of the above movements Strength/Conditioning: "Ouch!"
For Time: 25 Clean & Jerks (165/110) *every 90 seconds starting at 0:00 complete: 6 Bar Facing Burpees Ring Muscle Ups (3-men/2 women) (scale=10/8 dips, ring or bar) **21 min. cap** **To be clear, at 3-2-1-Go, you start with burpees. Your objective is to complete 25 Clean & Jerks. Your obstacle is that every 90 seconds, you have to stop and perform the burpees and muscle-ups or dips. ***To simplify your math, you will start burpees at the following times: 0:00 1:30 3:00 4:30 6:00 7:30 9:00 10:30 12:00 13:30 15:00 16:30 18:00 19:30 21:00 is the time-cap |
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