Strength
Shoulder Press 4x3
Every 1:30 x 4 sets
3 Shoulder Press @65%
WOD
"CrossFit Open WOD 21.3"
For Time 18:00 Cap:
15 Front Squats 95#/65#
30 Toes to Bar
15 Thrusters 95#/65#
-Rest 1:00-
15 Front Squats 95#/65#
30 Chest to Bar Pull Ups
15 Thrusters 95#/65#
-Rest 1:00-
15 Front Squats 95#/65#
30 Bar Muscle Ups
15 Thrusters 95#/65#
Note: We have extended the time cap to 18:00 for today.
WOD
Teams of 2 For Time:
90 Thrusters 75#/55#
90 Chest to Bar
200ft Double Dumbbell Front Rack Carry (50s/35s)
-Rest until 12:00-
60 Thrusters 115#/80#
40 Bar Muscle Ups (Scale 80 Chest to Bar)
200ft Double Dumbbell Front Rack Carry (50s/35s)
*Split work however you see fit.
WOD
"12 Days of Christmas"
1 Rope Climb
2 Squat Cleans 155#/105#
3 Muscle Ups
4 Burpee over Bar
5 Deadlifts 155#/105#
6 Handstand Push Ups
7 Toes to bar
8 Wall Ball 20#/14#
9 Box Jump Over 24"/20"
10 Back Rack Lunges 155#/105#
11 Chest to Bar
12 Thruster 155#/105#
Strength
Strict Press
Build to Heavy 8
*Score = Heaviest Load
WOD
”Floored"
AMRAP 4:
27/21 Calorie Bike
27 Burpees
27 Pull-ups (Rx+ = Chest to Bar Pull Ups)
Rest 4 Minutes
AMRAP 4:
21/15 Calorie Bike
21 Burpees
21 Toes to Bar
Rest 4 Minutes
AMRAP 4:
15/9 Calorie Bike
15 Burpees
15 Pull-ups (Rx+ = C2B)
* Score = Total Reps
