150 Wall-balls for time
Here's a classic CrossFit workout, "Karen".
150 Wall-balls for time
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Metcon (For Time)
Buy-in: 800 Meter Row *If there are more than 4 people, half start with row, half end with row. -then- 4 Rounds 25 Back Squats (95/65) 25 T2B (Scale to situps if you must) 10 Rounds for Time:
3 Power Snatches (135/95) 5 Handstand Push-ups (scale = hand-release push-ups) 7 Box Jumps (24/20) 16 Min AMRAP
9 Lateral Burpees 6 Deadlifts (155/105) 6 Squat Cleans (155/105) 9 V-Ups CrossFit Games Open Workout 18.5
7 minutes AMRAP of: 3 thrusters 3 pull-ups 6 thrusters 6 pull-ups 9 thrusters 9 pull-ups 12 thrusters 12 pull-ups 15 thrusters 15 pull-ups 18 thrusters 18 pull-ups This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc., increasing by 3 each round. *Rx option is Chest-2-Bar Pull-ups and 95# Thrusters **Scale option 1 is Chin-over-Bar Pull-ups and 65# Thrusters ***Scale option 2 is Jumping Pull-ups and 65# Thrusters Metcon (for time):
200 Meter Row 20 Snatches A)135/95 B)95/65 C)75/55 200 Meter Row 20 Toes-2-Bar 200 Meter Row 20 Snatches A)95/65 B)75/55 C)65/45 200 Meter Row 20 Toes-2-Bar 200 Meter Row 20 Snatches A)75/55 B)65/45 C)55/35 Metcon (4 Rounds for reps)
ROUND 1: 4 Min Amrap 15 Wall Balls 20/14 6 Ring Dips (scale = 10 push-ups) -Rest 1 min- ROUND 2: 4 Min Amrap Max Rep Squat Clean Thrusters (95/65) -Rest 1 Min- ROUND 3: 4 Min Amrap 10 Cal Bike 5 Burpees -Rest 1 Min- ROUND 4: 4 Min Amrap 15 Abmat Situps 5 Sumo Deadlift High Pull (95/65) *If there are more than 2 of you, some need to start at a different round in the workout, easy peasy. Metcon (10 Rounds For Time)
12 Hand Release Push-ups 6 Chest-2-Bar Pull-ups 3 Power Cleans **Rest 30 Sec after each Rd. 205/145 185/135 135/95 Score is total time, INCLUDING, rest time. Metcon (For Time):
30 Box Jump Overs (24/20) *Scale option is shorter box and/or step-overs 27 OH Lunges (95/65) *Scale option is front-rack lunges 24 Hang Snatches (95/65) 24 Box Jump Overs 21 OH Lunges (95/65) 18 Hang Snatches (95/65) 18 Box Jump Overs 15 OH Lunges (95/65) 12 Hang Snatches (95/65) 12 Box Jump Overs 9 OH Lunges (95/65) 6 Hang Snatches (95/65) 30 min time cap CF Games Open WOD 18.4, Rx Version
21 deadlifts (225/155) 21 handstand push-ups 15 deadlifts (225/155) 15 handstand push-ups 9 deadlifts (225/155) 9 handstand push-ups -then- 21 deadlifts (315/205) 50-ft. handstand walk 15 deadlifts (315/205) 50-ft. handstand walk 9 deadlifts (315/205) 50-ft. handstand walk Time cap: 9 minutes CF Games Open WOD 18.4, Scaled Version 21 deadlifts (135/95) 21 hand-release push-ups 15 deadlifts (135/95) 15 hand-release push-ups 9 deadlifts (135/95) 9 hand-release push-ups -then- 21 deadlifts (185/135) 50-ft. bear crawl 15 deadlifts (185/135) 50-ft. bear crawl 9 deadlifts (185/135) 50-ft. bear crawl Time cap: 9 minutes |
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