WARMUP
INSTRUCTOR LED
WOD
CROSSFIT GAMES OPEN WOD 14.3
AMRAP 8 MINS:
10 DEADLIFTS 135/95
15 BOX JUMPS/STEPUPS 24/20″
15 DEADLIFTS 185/135
15 BOX JUMPS/STEPUPS
20 DEADLIFTS 225/155
15 BOX JUMPS/STEPUPS
25 DEADLIFTS 275/185
15 BOX JUMPS/STEPUPS
30 DEADLIFTS 315/205
STRENGTH / FOUNDATION
12 SETS, EMOM:
1; 20 SEATED SINGLE LEG LIFTS (10 L/R)
2; HANDSTAND HOLD
3; HOLLOW HOLD
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY 2 MINS:
3 BENCH PRESS; ASCENDING
WOD
5 ROUNDS FOR TIME:
30 DOUBLE UNDERS / MOD: R+A OR 60 SINGLES
20 HANG POWER CLEANS 95/65 (RX+ 115/80)
10 FRONT SQUATS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY 2 MINS.
5-4-3-2-1 BACK SQUAT; ASCENDING
WOD
6 ROUNDS, 18 MIN. EMOM:
1; 15 SWINGS 53/35 (RX+ 70/53)
2; STRICT HANDSTAND PUSHUP / MOD: BOX
3; ROPE CLIMB
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 MIN. CAP:
HIGH HANG POWER SNATCH + LOW HANG POWER SNATCH +
POWER SNATCH; WORK UP TO A MAX FOR THIS COMPLEX
WOD
CROSSFIT GAMES OPEN WOD 12.2
AMRAP 10 MINS:
30 SNATCHES 75/45
30 SNATCHES 135/75
30 SNATCHES 165/100
MAX REPS 210/120
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
1 PRESS + 1 STRICT PULLUP; ASCENDING
WOD
AMRAP 20 MINS:
25 CALORIE ROW
20 WALL BALLS 20/14
15 PULLUPS (RX+ C2B)
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY 2 MINS:
5-4-3-2-1 FRONT SQUAT; ASCENDING
WOD
AMRAP 3 MINS:
9-7-5.
THRUSTER 95/65
BURPEES OVER BAR
MAX CAL ROW IN TIME REMAINING
REST 3 MINS,
AMRAP 3 MINS:
7-5-3.
THRUSTER 115/80 (RX+ 135/95)
BURPEES OVER BAR
MAX CAL ROW IN TIME REMAINING
REST 3 MINS,
AMRAP 3 MINS:
5-3-1.
THRUSTER 135/95 (RX+ 185/125)
BURPEES OVER BAR
MAX CAL ROW IN TIME REMAINING
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
12 SETS, EMOM:
1; L-TOES TO BAR / MOD: KNEES 90 TO KNEE RAISE
2; FALSE GRIP RING ROWS (HANDS TOGETHER, TOUCH LOWER CHEST)
3; :15 SEC KIP SWINGS ON PULLUP BAR
WOD
:30 SEC ON / :30 SEC OFF
4 ROUNDS
10M SHUTTLE SPRINT
PULLUPS
SLAM BALL 30/20 (RX+ D-BALL CLEANS 100/80)
HAND RELEASE PUSHUPS
COOL DOWN
WARMUP
INSTRUCTOR LED
WOD
FOR TIME W/ 20 MIN. CAP:
5 BURPEES OVER BAR
33 POWER SNATCHES 95/65 (RX+ 115/80)
5 BURPEES OVER BAR
33 SQUAT CLEANS
5 BURPEES OVER BAR
33 JERKS
6 BURPEES OVER BAR
33 DEADLIFTS
6 BURPEES OVER BAR
33 BACK SQUATS
6 BURPEES OVER BAR
STRENGTH / FOUNDATION
11 SETS, EMOM:
3 BENCH PRESS; ASCENDING (START WITH JUST THE BAR)
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
SQUAT CLEAN + POWER CLEAN + PUSH JERK; ASCENDING
WOD
15 PRESSES 95/65 (RX+ 125/85)
30 RACKED LUNGES
10 PRESSES
20 RACKED LUNGES
5 PRESSES
10 RACKED LUNGES
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 SETS, EVERY :30 SEC:
MUSCLE UP
MOD: FALSE GRIP RING ROW (HANDS TOUCHING, CONTACT CHEST) +
FASLE GRIP RING ROW WITH TRANSITION + DIP + DIP NEGATIVE
WOD
35-25-15 REPS FOR TIME OF:
CALORIE ROW
BOX JUMPS/STEPUPS 24/20
RUSSIAN SWINGS 53/35 (RX+ 70/53)
COOL DOWN