A. Front Squat
5 RM
B.
3 rounds for time
5 Muscle-ups
7 Power Snatches (115/75)
9 OHS (115/75)
A. 15 min AMRAP
10 KBS (1.5/1)
10 Pull-ups
10 Push-press (95/65)
B.
Check-out: 10 Turkish get-ups
A. EMOM for 10 minutes
Power Snatch + Hang Power Snatch + 2 OHS
B.
30-20-10
Calorie row
Deadlift (185/135)
Rest Day
10:00am Partner WOD
A. Bench Press
Find a heavy 5 rep set for the day
B.
5 min Max Rep Burpee Box-Jump Over
5 min Rest
4 min Max Rep 10m Shuttle Run
4 min Rest
3 min Max Rep Power Clean (155/105)
3 min Rest
2 min Max Rep Wall Balls (20/14)
2 min Rest
1 min Max Rep C2B Pull-ups
A. 1 Snatch Balance + 3 OHS
(4 total squats in the movement)
B.
5 rounds for time:
15 Box Jumps (24/20)
12 Push-press (115/75)
9 T2B
C.
Tabata Hollow-hold
A. Deadlift
Find a heavy 5 rep for the day (NOT 5RM)
B.
For time:
15-10-5
Weighted Lunges (55/35 each leg/weight held at side)
Ring Dips
Directly into:
15-10-5
Weighted Lunges (55/35 each leg/weight held at side)
DB/KB Bent Over Row
A. Find a Heavy (not 1RM) Cluster*
Clean into a Thruster
B.
CrossFit Games Open 11.3
5 min AMRAP
Clean & Jerk (165/110)
C.
Skill Work
Handstand Set-up Technique
Kipping HSPU Technique
A. "Helen"
3 rounds for time
400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps
B.
50 Strict T2B
Accumulate 3 min Plank
*Any combination you like
Rest Day
10:00am Partner WOD
Go see it!
____________________________________________________
"Thunderstruck"
With a Partner, Chipper for time:
1000m Row OR 1.2mi Bike OR 200 Dubz/400 Singles
20 Burpees
40 Goblet Squats (53/35)
60 Sit Ups
80 KBS (53/35)
60 Sit Ups
40 Goblet Squats (53/35)
20 Burpees
1000 Row OR 1.2mi Bike OR 200 Dubz/400 Singles
"Nate" AMRAP in 20 min
2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
Nate is survived by his wife, Mindi, and his infant son Parker.
First posted 12 February 2008
A. 5 x 3 Back Squat
B.
1000m Row
30 Alternating Pistols
15 Hang Clean (185/135)
A. 5RM Push-Press
B.
3 rounds
30 Pull-ups
30 Jerks (95/65)
A. 5 x 3 Power Snatch
B.
21-15-9
Power Snatch (95/65)
Box Jumps
Air Squat
A. 3 x 5 Front Squat
B.
10 Ring Dips
20 Push-ups
30 OH Walking Lunge (45/25)
40 Sit-ups
50 Double-unders
40 Sit-ups
30 OH Walking Lunge (45/25)
20 Push-ups
10 Ring Dips
Rest Day
10:00am Partner WOD "The Seven"
Seven rounds of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
First posted 30 May 2010
"Fran" 21-15-9
Thrusters (95/65)
Pull-ups