13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
*if you finish all push-ups before 13 min., get back on the DLs
**scaled option for HSPU is HR push ups
CrossFit Games Open 16.4 and 17.4 (AMRAP - Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups *if you finish all push-ups before 13 min., get back on the DLs **scaled option for HSPU is HR push ups
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CrossFit Games Open 17.4
13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups *if you finish all push-ups before 13 min., get back on the DLs **scaled option for HSPU is HR push ups For Time:
1000 Meter Row 50 Abmat Situps 25 HANG Squat Cleans 50 Abmat Situps 25 Power Cleans 50 Abmat Situps 135/95 115/85 95/65 EMOM 12 min
Minutes 1-3-5-7-9-11: 2 Push Jerk + 1 Split Jerk Minutes 2-4-6-8-10-12: 5 Burpee Box Jumps 30/24 Barbell Weight: 155/105 135/95 115/75 -Rest 3 mins- 12 Min AMRAP 30 Deadlifts 20 Shoulder 2 Overheads 10 Burpees 95/65 75/55 65/45 **27 minute running clock. **first part is for completion, If you cannot compete work in allotted time, scale reps to 1 push jerk+ 1 split jerk for even minutes, and 3 burpee box jumps for the odd minutes. **Score is total rounds and reps on the second MetCon. For Time:
100 Front Squats *EMOM 20 Double-unders/20 Singles. 115/85 95/65 75/55 30 min cap **At 3-2-1-Go, you start on front squats. At the 1 minute mark, stop and perform 20 dubs or singles. With the remainder of that minute, continue with front squats. Continue this cycle until you complete all 100 front squats, or you hit the 30 minute mark. The goal is to finish this fast. In order to do that, you have to dive deep into the pool of suck. Just know it's gonna hurt, but the harder you push, the faster you're finished. CrossFit Games Open 17.3
*Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135# / 95#) **If you finish all the above work before 8 min., continue on. *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (185# / 135#) *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches (225# / 155#) *Prior to 20:00, complete 3 rounds of: 10 chest-to-bar pull-ups 2 squat snatches (245# / 175#) Prior to 24:00, complete 3 rounds of: 11 chest-to-bar pull-ups 1 squat snatch (265# / 185#) *If all reps are completed, time cap extends by 4 minutes. -This is an extremely challenging workout. It's also a little complicated to understand the repscheme. If you are going to give it a go, come get me and I'll explain the repscheme if greater detail with you. The weights are also pretty heavy, so I can give you some scale options if you don't want to try it as prescribed. *Conditioning*
3 RFT: 20 Cal Bike 10 KB Swings (53/35) 60 Double-unders -If you also want some lifting, continue on- *Strength Training* 5x5 Back Squat (Heavy) or 5x5 Deadlift (Heavy) **Your choice of which lift you want to do. 10 Jerks (185/135)
20 Pistols (10/side) 30 GHDSU 40 Wallballs (20/14#) 50' HSPU 60 Calorie Row 50' HSPU 40 Wallballs (20/14#) 30 GHDSU 20 Pistols 10 Jerks (185/135) 4 rounds for time of:
15 ring dips or 25 hand-release push-ups 30 GHD sit-ups or 40 Ab-Mat sit-ups Run 400m or Row 400m or Bike .2 miles 5 Min. EMOM
5 Deadlifts (315/225) Rest 5 Minutes and Reset Bar 5 Min. EMOM 5 Front Squats (225/165) Rest 5 Minutes and Reset Bar 5 Min. EMOM 5 Bench Press (185/135) |
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