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WOD

Strict Press

5-5-5-5-5

For Time

21-15-9 of

  • Power Cleans (RX: 155#/115#, L2: 135#/95#, L3: 95#/65#)
  • Bar-Hop Burpees

WOD

Strict Press

5-5-3-3-2-2

12 Minute AMRAP of

  • 10 Bent Over Rows (Rx: 95#/65#, L2: 85#/55#, L3: 75#/45#)
  • 15 Back Squats (Rx: 95#/65#, L2: 85#/55#, L3: 75#/45#)

Barbell Complex

5 Sets of:
1 Strict Press – 3 Push Press – 5 Push Jerks

15 Minute AMRAP of

  • DB Lunges (Up and back through length of classroom. RX: 45#/30#, L2: 30#/20#, L3: 20#/10#)
  • 25 AbMat Sit-ups

WOD

Strict Press

2-2-2-2-2

11 Minute AMRAP of

  • 8 Burpees
  • 12 AbMat Sit-ups

  

WOD

Strict Press
5-5-5-5-5

For time:
Buy-in = 800m run (6 laps around the courtyard)

Then 21-15-9 of:

  • Thrusters (Rx: 95#/65#, L2: 85#/55#, L3: 75#/45#)
  • Burpees over the bar

WOD

Strict Press

1-1-1-1-1 then 1+ at 60% of last set of rep*

*+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!)

“Nicole”

20 min AMRAP:
Run 400 meters (outside)
Max rep Pull-ups

Post number of rounds and total reps of pull-ups completed


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Today’s WOD

  • 2018 CrossFit Open Workout Saturday! 2/24/18

    Open Workout 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 14-cal. row for men / 12-cal. row for women Men use 50-lb. dumbbell Rx’d: (Ages 16-54) Men use 50-lb. dumbbell Scaled: (Ages 16-54) Men perform hanging knee-raises, use 35-lb. dumbbell Teenagers 14-15: Boys use 35-lb. […]
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