Open Prep
Review movement standards
+
3 Thrusters 100/65
3 CTB Pull Ups
6 Thrusters
6 CTB Pull Ups
9 Thrusters
9 CTB Pull Ups
+
Mobility
Non Open Athletes
400m Run x 4
r/r – 3min
+
FLR – Accumulate 5 minutes
filed under: WOD
Archive for March, 2012
Gymnastics skills
Kipping, Muscle Up, Forward Roll, Pistols
+
AMRAP – 10
Double Unders
*EMOTM 2 Clean & Jerk
filed under: WOD
Snatch
2-2-2-2-2
+
500m Row then
4 RFT
21 KB Swings
12 HR Push Ups
Thrusters
3-3-3-3-3
+
AMRAP – 8
7 DL 185/125
5 Burpees w/lat jump
3 Wall Climbs
filed under: Uncategorized
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls
90 Double-unders
30 Muscle-ups
filed under: CrossFit Games, WOD
Open Prep
Review movement standards
+
Muscle Up skill work
+
3 sets for Quality
20 Wall Ball
30 Double Unders
+
Mobility
Non Open Athletes
Bench Press
5-5-5-5-5
+
AMRAP – 8
2 Burpees
2 KB High Pull
*add 2 reps to each movement each round
i.e. round 2 is 4,4; round 3 is 6,6 and so on
filed under: WOD
love this picture!