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 13.3 Complete as many rounds and reps as possible in 12 minutes of: 150 Wall ball shots, 20 pound ball 90 Double-unders 30 Muscle-ups
6 min EMOM 2 Low Hang Power Clean + 2 Mid Hang Power clean Increasing weight for complex 10 min AMRAP 10 DB Hang Power Cleans 50/35 10 DB Push Press 50/35 10 DB Deadlifts 50/35 rest 5 min 10 min AMRAP 10 DB Front Squats 50/35 10 T2B 10 Alt. Pistols
Deadlift waves E2MOM for 12 min Set 1 – 4 Reps @ 70% Set 2 – 2 Reps 82.5% Set 3 – 4 Reps @ 75% Set 4 – 2 Reps @87.5% Set 5 – 4 Reps @80% Set 6 – 2 Reps @90% Every 4min for 20 min (5 sets) complete 1rd of: 60…
If you missed ’em before, here’s another chance! 6 CrossFit Games episodes. Wed night 8-11pm EST on ESPN2. If you missed ’em before, here’s another chance! 6 CrossFit Games episodes. Wed night 8-11pm EST on ESPN2. If you missed ’em before, here’s another chance! 6 CrossFit Games episodes. Wed night 8-11pm EST on ESPN2. THE…
Strength: 6×2 Snatch Pull 100% of more of Snatch WOD: 8 Min AMRAP- 10 Thrusters 95/65 10 Box Jump Overs 24″/20″ 25 D/U Rest 3 Min 6 Min AMRAP- 25 D/U 10 Box Jump Overs 10 Thrusters 75/45
For time: 100 DB Snatch 50/35 100 Wall Ball 20/14 100 Weighted Sit-Ups 50/35 100 OHS 95/65