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WOD

For Time:

  • 80 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 200 Meter Run
  • 40 KB Swings (RX: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • 60 Sprawls
  • 80 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 400 Meter Run
  • 20 Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • 40 Push-ups
  • 60 Lunges
  • 600 Meter Run

WOD

Back Squats

5-5-5-5-5-5 then 5+ at 60% of last set of 5

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

12 Minute AMRAP of
  • Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • Burpees
Start off with one rep of each movement, increasing by 1 rep in each round that you perform.

WOD

“Ava”

5 RFT of

  • 500 Meter Row
  • 1 Rope Climb (L2/L3: 4 Rope Get-ups)
  • 10 Push Presses (Rx: 115#/85#, L2: 95#/75#, L3: 75#/65#)
  • 15 Toes-to-Bar (L2: K2E, L3: Knee Raises)

 

WOD

15 Minute AMRAP of

  • 15 Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • 10 Squat Snatches (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
  • 5 Strict Handstand Push-ups (L2: w/pad, L3: 10 Seated DB Press)

WOD

Front Squat

3-3-3-3-3-3 then 3+ at 70% of last set of 3

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

30-20-10 of

  • DB Thrusters (RX: 30#/20#, L2: 25#/15#, L3: 15#/10#)
  • Toes-to-Bar (L2: K2E, L3: Knee Raises)

WOD

“CrossFit Open Workout 17.2”

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:

  • 50-ft. Weighted Walking Lunge
  • 16 Toes-to-Bars
  • 8 DB Power Cleans

Then, 2 rounds of:

  • 50-ft. Weighted Walking Lunge
  • 16 Bar Muscle-ups
  • 8 DB Power Cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

  • RX: 50#/35#
  • Scaled: 35#/20# and 16 Hanging Knee Raises (subbing for T2B) and Chin-Over-Bar Pull-ups (subbing for Bar Muscle-ups)

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Today’s WOD

  • Friday, 8/18/17

    WOD Squat Clean 5×2 @ 70% of 1RM 12 Minute AMRAP of 9 Front Squats (RX: 155#/105#, L2: 135#/85#, L3: 115#/70#) 6 Sprawl Bar Hops 3 Power Cleans (RX: 155#/105#, L2: 135#/85#, L3: 115#/70#)
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