Strength
SHOULDER PRESS
Every 2:30 × 4 sets
3 Shoulder Press @72-75%
WOD
"Muscle Beach"
2:00 AMRAP
10 Overhead Squat 95#/65#
50 Double Unders
Max Wall Walks )
-rest 1:00 between sets-
*Continue until you have accumulated 25 Wall Walks
**Score is total time it takes you accumulate 25 walks
Strength
Shoulder Press 3x3
Every 2:00 × 3 sets
3 Shoulder Press @65%
WOD
"Keepy Uppy"
3 Sets For Time:
9-12-15 Calorie Row
25-50-25ft Handstand Walk (Scale 2-4-2 Wall Walks)
-rest 3:00 between sets-
(Women Calories: 8-10-12)
WOD
"Snowboarding"
5 sets
(:45 on/:15 off)
Minute 1: Calorie Row
Minute 2: Wall Walks
Minute 3: Box Step Ups 20"
Minute 4: Power Cleans 135#/95#
Minute 5: Rest
(Scoring: keep a running total for stations 1-4. Station 5 is a recovery and is not scored, Score each set's Total Reps)
*Have athletes partner up and start on different stations
Strength
Deadlift 4x3
Every 2:00 × 4 sets
3 Deadlifts @65%
WOD
"CrossFit Open WOD Open 23.3"
In a 6:00 window, complete
5 Wall Walks
50 Double Unders
15 Snatches 95#/65#
5 Wall Walks
50 Double Unders
12 Snatches 135#/95#
*If completed before the 6:00 time cap, add 3:00 to the time cap and complete:
20 Strict Handstand Push Ups
50 Double Unders
9 Snatches 185#/125#
*If completed before the 9:00 time cap, add 3:00 to the time cap and complete:
20 Strict Handstand Push Ups
50 Double Unders
6 Snatches 225#/155#
(Scored by Reps)
