5 Rounds for time:
10 Deadlifts (225/155#)
20 Wall Ball (20/14’’)
Hang Clean 3-2-2-2-1-1-1-1-1 reps
Conditioning:
Double alternating Tabata:
Push ups
Kettle bell swings (53/35)
* this is 16 total work rounds of 20 seconds on, 10 seconds off, alternating between the two movements.
Five rounds for time of:
500 meters Row
15 Dumbbell thruster,
15 pull-ups
6 RFT:
6 Deadlifts
12 Weighted Sit Ups
CrossFit Games Open 12.4 / 13.3 Workout
As many reps in 12 mins as you can of:
150 Wall Balls
90 Double Unders
30 Muscle-ups
Five rounds for time of:
50 Feet Overhead Walking Lunges 45/25
21 Burpees
Every 1 min for 10 mins do:
5 Push Press
20 Double Unders
then
work up to 3 sets of 3 reps heavy bench press
For time: *Trident Jan 10th 2013
7 Front Squats 5 Push Up (Rings)s
7 Front Squats 10 Push Up (Rings)s
7 Front Squats 15 Push Up (Rings)s
7 Front Squats 20 Push Up (Rings)s
7 Front Squats 15 Push Up (Rings)s
7 Front Squats 10 Push Up (Rings)s
7 Front Squats 5 Push Up (Rings)s
10-8-6-4-2-4-6-8-10 reps, for time of:
Kettlebell Swing, 53/35 lbs
Deadlift, 185/135 lbs
Toes-to-bar
Box Jump, 24/20 in
EMOM athlete must stop and perform 3 burpees.
15-12-9-6-3 reps, for time of:
Sprint, 100 m
Hang Power Clean
Wall Ball
1 Mile timed Run
or
5k Timed Row
Compare results from previous attempts
From Crossfit.com, Open WOD 14.5
21,18,15,12,9,6,3 Thrusters
(95/65) OTB Burpees
Find 1 heavy single (1RM) Clean and jerk (from Crossfit.com 5/8/14)
“Grace” 30 Clean and jerks for time (135/95) (from Crossfit.com every 6 months)
Rowing Annie
50,40,30,20,10 Double Unders
Abmat Sit ups
300M Row between each completed round
*From Crossfit.com 9/26/14 3 RFT: 400M Run 21 Hang Power Snatch (75/55) 12 Chest To Bar Pull Ups