Warm up:
3 RDs
200m Run
25 D/U
10 Push Up
30 Min to complete
4×8 RDL w/1DB (each leg)
4×12 Glute Bridges (two legs)
4×6 Tall Box Jumps with step down
4x 6 Bulgarian Split Squats w/weight (each leg)
5 Plank Circles
8 min AMRAP
50 D/U
25 Wall Ball 20/14
10 Weighted Sit-Ups 50/35
CrossFit Games Open W.O.D. 11.2 Complete as many rounds and reps as possible in 15 minutes of: 9 Deadlifts (155lbs / 70kg) 12 Push-ups 15 Box jumps (24″)
Strength/Skill – EMOM – 6 Mins – 2 TnG Power Snatches + 1 O.H.S. – Starts @:15 mins past the hour.. 5 Rounds: -10 Power Snatch 95#/65# -10 Pull Ups -10 Pistols(Sub 30 Squats Or Banded Pistols) -10 Handstand Push Ups(Several Scaling Options) *20 Minute Cap*
Strength: Every :15 for 5 Min 1 Power Snatch @75% 1RM rest 2 min Every :15 for 5 Min 1 Power Clean @65-80% 1RM (add 5-10# from last week) 16 min AMRAP 100 Back Squats (taken from the ground) @40% of 1rm with remaining time AMRAP Burpee to plate 25/10
Set 1: 10 Bar Hops 20 Calorie Row 30 Push Ups 40 Sit Ups 50 Squats rest 1 min Set 2: 20 Cal Row 30 Push Ups 40 Sit Ups 50 Squats 10 Bar Hops rest 1 min Set 3: 30 Push Ups 40 Sit Ups 50 Squats 10 Bar Hops 20 Cal Row…
The workout Annie,……..This is her, Annie Sakamoto. Ninth Place at this years Reebok CrossFit Games!! Strength/Skill – Push Press 3-3-3-3 “Squatting Annie on all fours” 50-40-30-20-10 Double Unders Air Squats Ab-mat Sit-ups 20m bear walk…….BACKWARDS!!!!
For time- 3rounds: 50 D/U 20 Power Snatch 95/65 then… 2 rounds: 20 Deadlifts 155/105 20 Calorie row 15 Back Squat 155/105 15 shoulder to OH 155/105