With a running clock:
Buy in: 100 double unders
Then immediately start:
For the remainder of each minute, perform as many pistols as possible.
Followed immediately by 100 double unders
Score: total time/total hspu/total pistols
Monday, December 9, 2013
CrossFit Open WOD 11.4
AMRAP in 10 minutes:
60 bar facing burpees
30 overhead squats @ 120/90#
10 muscle ups
Bar facing burpees: body must be perpendicular to the bar. You must jump off of 2 feet and land on 2 feet on the opposite side of the bar. You may step up to the bar and away from it as you need. Watch your face, try not to eat the bar :)
OHS: first rep may be a squat snatch. No racks allowed. You may clean , rack the bar on your back and jerk it up, power snatch the bar up, or squat snatch it up. Be careful, these are heavy and high reps. As with any weightlifting movement, if the bar gets out of position, do not try to save the rep, immediately dump it.
Muscle ups: if you can't do muscle ups, sub 1 chest to bar pull-up + 1 ring dip per mu. This is a method of scaling and not considered rx.
AMRAP in 10 minutes:
60 bar facing burpees
30 overhead squats @ 120/90#
10 muscle ups
Bar facing burpees: body must be perpendicular to the bar. You must jump off of 2 feet and land on 2 feet on the opposite side of the bar. You may step up to the bar and away from it as you need. Watch your face, try not to eat the bar :)
OHS: first rep may be a squat snatch. No racks allowed. You may clean , rack the bar on your back and jerk it up, power snatch the bar up, or squat snatch it up. Be careful, these are heavy and high reps. As with any weightlifting movement, if the bar gets out of position, do not try to save the rep, immediately dump it.
Muscle ups: if you can't do muscle ups, sub 1 chest to bar pull-up + 1 ring dip per mu. This is a method of scaling and not considered rx.
Friday, December 6, 2013
Death by Front Squat
115/75#
With a continuously running clock do one Front Squat the first minute, two Front Squats the second minute, three Front Squats the third minute, continuing as long as you are able.
Thursday, December 5, 2013
Strict press
3-3-3-3-3
Then
21-15-9
Thrusters @ 95/65#
Sumo deadlift high pull @ 95/65#
3-3-3-3-3
Then
21-15-9
Thrusters @ 95/65#
Sumo deadlift high pull @ 95/65#
Wednesday, December 4, 2013
AMRAP in 15 minutes
5 handstand push-ups
10 box jumps 24"/20"
15 abmat sit-ups
20 kettle bell swings @ 53/35#
5 handstand push-ups
10 box jumps 24"/20"
15 abmat sit-ups
20 kettle bell swings @ 53/35#
Tuesday, December 03, 2013
4 rounds for time
400 m run
5 muscle ups
25 wall ball shots @ 20/14# to 10/9' target
Muscle up sub = 3 chest to bar pull-ups + 3 ring dips per mu
400 m run
5 muscle ups
25 wall ball shots @ 20/14# to 10/9' target
Muscle up sub = 3 chest to bar pull-ups + 3 ring dips per mu
Monday, December 2, 2013
CrossFit Open WOD 11.3
AMRAP in 5 Minutes
Squat Clean + Jerk @ 165/110#
(see the link below for movement standards and rules for this WOD)
Rest as needed, then
Thruster - in no more than 7 sets, find your daily 2 rep max
http://media.crossfit.com/games/pdf/GamesOpen11-3_Work-outStandardsk3dR6.pdf
*A 5 Minute AMRAP doesn't sound like a lot, but you should work at max intensity. This sucks big time.
*The thruster is a daily max. After the Clean and Jerk AMRAP, you will be fatigued and will most likely not PR your thruster, that's ok! Just find your 2 rep max for the day.
AMRAP in 5 Minutes
Squat Clean + Jerk @ 165/110#
(see the link below for movement standards and rules for this WOD)
Rest as needed, then
Thruster - in no more than 7 sets, find your daily 2 rep max
http://media.crossfit.com/games/pdf/GamesOpen11-3_Work-outStandardsk3dR6.pdf
*A 5 Minute AMRAP doesn't sound like a lot, but you should work at max intensity. This sucks big time.
*The thruster is a daily max. After the Clean and Jerk AMRAP, you will be fatigued and will most likely not PR your thruster, that's ok! Just find your 2 rep max for the day.
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