16 Cal Bike
16 Power Cleans (135/95#)
16 Cal Bike
16 Power Cleans (165/115#)
16 Cal Bike
16 Power Cleans (185/135#)
16 Cal Bike
Max Power Cleans (205/155#)
25 MIN. AMRAP:
16 Cal Bike 16 Power Cleans (135/95#) 16 Cal Bike 16 Power Cleans (165/115#) 16 Cal Bike 16 Power Cleans (185/135#) 16 Cal Bike Max Power Cleans (205/155#)
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1000m Row
50 hand-release pushups .6 mile Assault Bike 25 Pullups 100 Walking Lunges (no load) 5 rounds for time of:
Run or row 400 meters or Assault Bike .3 miles 185-lb. deadlifts, 21 reps Crossfit Games Open WOD 17.5
10 rounds for time of: 9 thrusters 35 double-unders (2:1 ratio for singles) Men use: Rx 95 lb. / Scale-1 75 / Scale-2 65 Women use: Rx 65 lb. / Scale-1 45 / Scale-2 35 For Time:
50 KB Swings 53/35 25 Front Squats 1 Mile on Assault Bike or 1600m Row 25 Front Squats 50 KB Swings 53/35 155/105 135/95 95/65 Open gym day. I don't think anyone will be at the office, so just work on whatever floats your boat. Have a great weekend and I'll see y'all Monday.
For time:
800 meter row buy-in -then- 21-15-9 Shoulder 2 Overhead 135/95 115/85 95/65 Toes 2 Bar Burpees KB Swings 70/53 ** 25 minute time cap For Time:
4×200 meter run or row *1 min rest after each run/row. -after the final run/row, rest 1 minute, then go straight into- 50-40-30-20-10-20-30-40-50 Double-unders 10-8-6-4-2-4-6-8-10 SDLHP (Sumo Deadlift High Pull) 135/95 115/85 95/65 * score is total time for completion INCLUDING your rest time. **2:1 single unders *** 30 minute time cap **** Repscheme will work like this: 50 dubs, 10 SDLHP 40 dubs, 8 SDLHP 30 dubs, 6 SDLHP 20 dubs, 4 SDLHP 10 dubs, 2 SDLHP 20 dubs, 4 SDLHP 30 dubs, 6 SDLHP 40 dubs, 8 SDLHP 50 dubs, 10 SDLHP Done! 15 min AMRAP
150 Meter Shuttle Run 15 Thrusters (scale with 20 push-press if you cannot squat) 10 Pull-ups 5 Box Jump Overs 24/20 (step-overs if you cannot jump) 75/55 65/45 55/35 *150m shuttle run: set a cone or something 25m out the door; run to that marker and back 3 times. That will cover your 150m run. |
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