Strength:
Back Squat
5 rounds of E2MOM
5-5-4-4-4 reps by round
Increase weight each set.
Final three sets should fall between 78-81% of (projected) 1RM
Workout:
CrossFit Games Open Workout 14.1
AMRAP 10
30 Double-Unders
15 Snatches (55/75#)
Skill Work:
15 minutes to practice Ring Support / Ring Dip Skill Work
Workout:
Tabata Row (8 rds, :20 on, :10 rest)
Rest 2:00
Tabata Burpees to Pull-Up Bar
Rest 2:00
Tabata Sit-Ups
Track TOTAL Calories + Reps
Workout:
Complete 5 rounds, NOT for time, of:
8 Controlled Alternating Pistol Squats (4 per leg)
12 Controlled Single-Arm Ring Rows (6 per arm)
16 Alternating Dumbbell Bench Press (8 per arm)
:60 of Max Calorie Echo Bike
Workout:
For time:
Row 50 Calories / 50 Russian KB Swings (35/53#) / 5 Wall Climbs
Row 40 Calories / 40 Russian KB Swings / 4 Wall Climbs
Row 30 Calories / 30 Russian KB Swings / 3 Wall Climbs
Row 20 Calories / 20 Russian KB Swings / 2 Wall Climbs
Row 10 Calories / 10 Russian KB Swings / 1 Wall Climb
Strength:
Push Jerk Barbell Cycling
12 minutes to complete 5 rounds of 8 reps
Workout:
AMRAP 12
10 Alternating One-Arm Dumbbell Hang Clean and Jerks (35/50#)
10 Box Jump Overs (20/24″)
10 Pull-Ups / 4 Muscle-Ups
Workout:
CrossFit Games Open Workout 11.5
AMRAP 20
5 Power Cleans (100/145#)
10 Toes-to-Bar
15 Wall Balls (14/20#)
Skill Work:
15 minutes to practice Handstand / Handstand Push-Up / Handstand Walking Skill Work
Workout:
EMOM 16
1- 50/30 Double-Unders (:40 practice)
2- 14 Controlled Banded Pull-Aparts
3- :30 Unbroken Double-KB/DB In-Place Farmers Hold
4- 14 Controlled Plank Shoulder Taps
Strength:
Back Squat
5 rounds of E2MOM
5-5-5-4-4 reps by round
Increase weight each set.
Final three sets should fall between 75-78% of (projected) 1RM
Workout:
4 rounds for time:
12 Deadlift (155/225#)
8 Bar-Facing Burpees
Rest 1:00 between rounds
