Endurance—short interval:
Hill sprints: 45 seconds run, 2:30 rest
WOD: CrossFit Open 16.4:
AMReps in 13 mins:
55 Deadlifts, 225 lbs
55 Wall Balls, 20 lbs, 10 ft
55 Row Calories
55 Handstand Push-ups
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For time:
30 Hang Power Cleans, 115 lbs
15 Ring Dips
3 Rope Climbs, 15 ft
Then—2 rounds of:
20 Hang Power Cleans, 115 lbs
10 Ring Dips
2 Rope Climbs, 15 ft
Then—3 rounds of:
10 Hang Power Cleans, 115 lbs
5 Ring Dips
1 Rope Climb, 15 ft
Endurance:
8 rounds:
30 seconds shuttle sprint
60 seconds rest
WOD:
21-15-9:
Burpee
Jumping squat to 45-lb plate
Kettlebell swing, 2/1.5 pood
For time:
1 round of:
100 double-unders
50 squats
25 push press, 95/55
Then, 2 rounds of:
60 double-unders
30 squats
15 push press, 95/55
Then, 3 rounds of:
40 double-unders
20 squats
10 push press, 95/55
Post time to comments.
As many reps as possible in 20 mins of:
25 Toes-to-bars
50 Double Unders
15 Squat Cleans, 135/85 lbs
25 Toes-to-bars
50 Double Unders
13 Squat Cleans, 185/115 lbs
25 Toes-to-bars
50 Double Unders
11 Squat Cleans, 225/145 lbs
25 Toes-to-bars
50 Double Unders
9 Squat Cleans, 275/175 lbs
25 Toes-to-bars
50 Double Unders
7 Squat Cleans, 315/205 lbs
Start with a 4-minute time cap, every time you finish the squat cleans add 4 minutes to your time cap. Stop at 20 minutes.
WOD: Men and women mixed teams of 4
Team members 1 and 2 (1 man, 1 woman)
10 min AMRAP:
100m sprint (50 meters = 5 reps)
10 air squats
10 deadlift, 185/115lb
One partner works at a time, like a relay
Meanwhile … team members 3 and 4 (1 man, 1 woman)
10 min AMRAP:
100m sprint
10 air squats
10 pull-ups
Also a relay
Rest 3 min—then switch: 1 and 2 go to the pull-ups, 3 and 4 to the deadlifts.
Then … rest 5 minutes, then as a team with one man and one woman working at a time:
For time:
100 ground to overhead, 95/55lb
Score = total reps minus the number of seconds it took to do the G-2-O.