CrossFit Games Open Wod
“Snatch”
alternate WOD
21-15-9
Box jumps (24/20)
KB swings (70/53)
SDHP (70/53)
10 min
Row (for distance)
2 mins Rest
10 min AMRAP
4 Pull ups
8 TTB
12 Air squats
< 3 mos:
10 min AMRAP
Row (for distance)
2 mins Rest
10 min AMRAP
3 Ring rows
6 KTE
9 Air squats
Shoulder Press:
3 @ 70%
3 @ 80%
3+ @ 90%
200m Run
10 Barbell burpees
10 Push press (95/65)
6-8 rounds
< 3 Mos
3, 3, 3, 3, 3 Shoulder Press
200m Run
5 Burpees
5 Push press
5 rounds
Trident Charity Ride
Trident Charity Motorcycle Ride
Date: (rain or shine) May 12, 2012
Time: 10:30a to 1:30p
Departure and Return: Trident CrossFit
50-40-30-20-10 (4:1)
Double unders
10-8-6-4-2
Power snatch (115/85)
For Time
< 3 mos:
50-40-30-20-10
Single skips
10-8-6-4-2
DB Power Snatch
Wendler Back Squat
3@70%
3@80%
3+@90%
14 min AMRAP
10 Barbell Rollouts
10 Weighted Step Ups
200M sandbag Run
via Trident CrossFit.
Wendler Bench Press
3 @ 70%
3 @ 80%
3+@ 90%
3 Minute AMRAP
3 Thrusters
6 Burpees
9 Sit Ups
Rest 1 Minute, Repeat for a total of 5 Rounds
via Trident CrossFit.
8 am 9am 10 am and 11am classes only today
Every four minutes, for a total of 4-6 sets, complete:
10 Front Squats, No Racks.
400 M Run.
3 months or less:
10 Goblet Squats, 400 M Run
3-4 Rounds
AMRAP 17 minutes
350 M Row
10 Ring Pushups
10 Power Cleans
Less than 3 months: AMRAP 12 minutes
350 M Row
8 push ups
10 db clean or power cleans
Wendler Deadlift
5@65%
5@75%
5+@85%
3 Rounds for max reps in 1 minute each of:
Slamball
Box Jumps -24″ M/20″ W
Toes-To-Bar
Jumping Lunges
3 months or less: slamball
step ups, sit ups or k2e, step back lunges
Amrap in 5:00 of 15 KB swings / 10 Double Unders
Rest 1:00
Amrap in 5:00 of 10 Burpees /pullups
Rest 1:00
Amrap in 5:00 of 10 med ball sit ups/ 10 wall-balls
via Trident CrossFit.
Amrap in 5:00 of 15 KB swings / 10 Double Unders
Rest 1:00
Amrap in 5:00 of 10 Burpees /pullups
Rest 1:00
Amrap in 5:00 of 10 med ball sit ups/ 10 wall-balls
3 months or less: 4 min intervals
10 kb swings , practice double unders or 3:1 singles
6 burpees, 6 ring rows
12 ab mat sit ups, 10 wall ball
Wendler Shoulder Press
5 @ 65%
5 @ 75%
5+ @85%
“Fran”
21-15-9
Thrusters (65/95)
Pullups