WARMUP:
INSTRUCTOR LED
STRENGTH:
20 MINS. TO COMPLETE
3X3 FRONT SQUAT (90%)
WOD:
TABATA PUSH PRESS 75/55
TABATA SDHP 75/55
1 MIN. REST
TABATAT HANG POWER SNATCH 95/65
TABATA HANG POWER CLEAN 95/65
TOTAL REPS
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH:
20 MINS. TO COMPLETE
3X3 BENCH PRESS (90%)
WOD:
CHRISTINE
3 ROUNDS
500M ROW
12 BODYWEIGHT DEADLIFTS
21 BOX JUMPS 20″
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH:
20 MINS. TO COMPLETE
3X5 PUSH JERK (85%)
WOD:
2015 CROSSFIT GAMES OPEN WOD 15.3
AMRAP 14 MINS.
7 MUSCLE UPS
50 WALL BALLS 20/14 10’/9′
100 DOUBLE UNDERS
SCALED OPTION:
100 DOUBLE UNDERS (3:1)
50 WALL BALLS (LIGHTER AND/OR SHORTER)
14 JUMPING MUSCLE UPS
OR
14 CHEST TO BAR PULLUPS
14 RING DIPS
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH:
20 MINS. TO FIND
3RM BACK SQUAT
WOD:
(20 MIN. TIME CAP)
5 ROUNDS
15 FRONT SQUATS 95/65
12 V-UPS
9 LATERAL BURPEES OVER BAR
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH:
20 MINS. TO COMPLETE
4X2 PUSH PRESS (90%)
WOD:
AMRAP 5 MINS.
1,2,3,4,5,…ETC.
DB POWER CLEANS 45/30
HAND RELEASE PUSHUPS
REST 3 MINS.
AMRAP 5 MINS.
1,2,3,4,5,…ETC.
RING ROWS
DB LOW CARRY LUNGES 45/30
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH:
15 MINS. TO FIND
5RM RING DIP
WOD:
(10 MIN. TIME CAP)
50-40-30-20-10
DOUBLE UNDERS (3:1)
MOUNTATIN CLIMBERS
AT THE END OF 10 MINS.
EVERYONE REST FOR AN ADDITIONAL 2 MINS.
16 ROUNDS OF TABATA INTERVALS
:20 SEC WORK / :10 SEC REST
CHOOSE TWO EXERCISES (NO SITUPS)
AND ALTERNATE THEM FOR THE 16 ROUNDS
(TIP: AS YOU CHOOSE YOUR TWO EXERCISES,
LOOK AT THE PROGRAMMING FOR THE NEXT TWO
DAYS AND LOOK BACK AT WHAT YOU ALREADY
DID IN THE FIRST TWO DAYS OF THE WEEK)
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH:
20 MINS. TO COMPLETE
5X1 SUMO DEADLIFT (95%)
WOD:
2 ROUNDS
1000M ROW
50 SITUPS
30 RUSSIAN KB SWINGS 70/53
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH:
20 MINS. TO FIND
1RM OVERHEAD SQUAT
WOD:
2015 CROSSFIT GAMES OPEN WOD 15.2
FOR AS LONG AS POSSIBLE
FROM 0:00-3:00
2 ROUNDS
10 OHS 95/65
10 CHEST TO BAR PULLUPS
FROM 3:00-6:00
2 ROUNDS
12 OHS 95/65
12 CHEST TO BAR PULLUPS
FROM 6:00-9:00
2 ROUNDS
14 OHS 95/65
14 CHEST TO BAR PULLUPS
ETC., FOLLOWING THE SAME PATTERN
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH:
15 MINS. TO COMPLETE
1RM PULLUP (YES BANDS)
IF YOU USED BANDS FOR 1RM, AFTER DO A 3X3
BAR ON RACK OR SEGMENTED WITH NEGATIVE
WOD:
(25 MIN. TIME CAP)
2 ROUNDS
50 KB SWINGS 35/25
50 LUNGES
50 PUSH PRESSES 45/35
50 WALL BALLS 20/14 10′
50 DOUBLE UNDERS (3:1)
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH:
20 MINS. TO COMPLETE
4X2 FRONT SQUAT (90%)
WOD:
(15 MIN. TIME CAP)
50 POWER CLEANS 165/115
EVERY MIN. DO 10 LATERAL JUMPS OVER BAR
COOL DOWN:
INSTRUCTOR LED