As many reps as possible in 5 minutes of:
Squat Clean & Jerks (Rx=165/135, Scale1=135/75)
-Rest 5 minutes then-
As many reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75/55)
Let's close out 2015 with a classic CF Games Open WODs 11.3 and 11.1
As many reps as possible in 5 minutes of: Squat Clean & Jerks (Rx=165/135, Scale1=135/75) -Rest 5 minutes then- As many reps as possible in 10 minutes of: 30 Double-unders 15 Power snatches (75/55)
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1. Clean and Jerk
Build to a heavy 3-position Clean + Split Jerk Pos 1: Above knee Pos 2: Below knee Pos 3: Ground 2. Barbell Cycling Use one barbell and change weights during rest period. 4 Snatches + 8 CJ, 95/65, 2 min rest 3 Snatches + 7 CJ, 115/75, 2 min rest 2 Snatches + 6 CJ, 135/95, 2 min rest 1 Snatch + 5 CJ, 155/105 *There is only one jerk, which happens after the 3rd clean. 3. Conditioning With a Running Clock: A. At the 0:00 2 RFT: 30 Wall Balls, 20/14 15 C2B Pull ups B. At the 6:00 2 RFT: 24 Wall Balls, 20/14 12 C2B Pull ups A. At the 12:00 2 RFT: 18 Wall Balls, 20/14 9 C2B Pull ups Part-1: Conditioning
“Zeus” 3 RFT 30 Wall ball shots, 20/14 30 pound Sumo deadlift high-pull, 75/55 30 Box jump, 20″ 30 Push press, 75/55 30 calories Row 30 Push-ups 10 Back squat, Body weight Part-2: Midline Conditioning 3×10 GHD Presses – Press bar over your eyes. 3×10 Ring In/outs 3×10 Glute Ham Raises SESSION-1:
Part-1. Conditioning For time: 30 Snatches, 135/95 30 Clean and Jerks, 135/95 30 Thrusters, 135/95 Part-2. Conditioning (OPTIONAL) 6 RFT: 12 OHS, 95/65 12 TTB Rest 2 minutes between rounds -or- 3 RFT: 40 Calorie Row 30 TTB 20 Calorie Assault Bike 10 TTB 2 minute rest after each round SESSION-2: 1. Snatch Accessory 3×5 Sotts Press from the front rack 2. Squat Work up to a heavy double OHS 3. Snatch Accessory Work up to a heavy double Snatch Grip Push Press from behind the neck 4. Snatch Accessory Work up to a heavy double Snatch Grip Dead lift 5. Squat Work up to a heavy double OHS “12 days of CrossFit”
12 Rounds for time of: 1 Squat Snatch, 175/125 2 Box Jumps, 30/24″ 3 Push Press, 175/125 4 TTB 5 Hang Power Cleans, 175/125 6 Hand Release Push ups 7 Dead Lifts, 175/125 8 Burpees 9 KBS, 70#/53# 10 Walking Lunges (10 each side) 11 Wall Balls (30/20) 12 Calorie Row How it works: Just like the song "12 Days of Christmas" Round 1: 1 Snatch Round 2: 2 BJ + Snatch Round 3: 3 Push Press + 2 BJ + 1 Snatch Round 4: 4 TTB + 3 PP +2 BJ + 1 Snatch And so on... 2. Strength 5 x 10 Dead lifts, climbing 1. Barbell Cycling
A. 4×6 Unbroken Power Cleans for time, 205/145 – rest as little as possible between sets B. 3×9 Unbroken Hang Power Snatches, 135/95 – rest as little as possible between sets 2. Conditioning For Time: 30 Thrusters, 95/65 90 Double unders (270 singles) 20 Thrusters, 95/65 60 Double unders (180 singles) 10 Thrusters, 95/65 30 Double unders (90 singles) 3. Rowing 3 Rounds for time: 40 Calorie Row 4 min Rest 20 Calorie Row 2 min Rest Part-1:
6 x 1 rep heavy snatch Part-2: 3 RFT of: 400m Run 200m Slam-ball Run, 50/25 100m Farmers Carry, 55/35 50m Bear Crawl 25 second Static Handstand Hold 1. Cleans
4 x 1 rep heavy squat clean 2. Conditioning For time: 2,000m Row 50 Alternating Pistols (25/side) 30 Hang Power Cleans, 225/155 or 205/135 or 185/115 3. Gymnastics Conditioning 50 Strict C2B Pull-ups for time, scale with chin-over-bar pullups Part-1: Four sets of:
Bench Press x 4-6 reps Rest 60-90 seconds Single-Arm Dumbbell Row x 8-10 reps each arm Rest 60-90 seconds Part-2: For time: Row 1000 Meters immediately followed by… Five rounds of: 20 Wall Ball Shots (20/14 lbs) 10 Ring Dips 5 rounds for time of:
Row 250 meters Thrusters, 25 reps - guys=45# bar / girls=35# bar Toes-to-bar, 15 reps |
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