Wednesday
/Strength
Overhead Squat
Build to a Heavy Single
WOD
“Pins and Needles”
AMRAP 12:
5 Strict Pull-ups
10 Overhead Squats 95#/65#
15 Deadlifts 95#/65#
Strength
Overhead Squat
Build to a Heavy Single
WOD
“Pins and Needles”
AMRAP 12:
5 Strict Pull-ups
10 Overhead Squats 95#/65#
15 Deadlifts 95#/65#
WOD
“4-Wheel Drive”
5 Rounds:
AMRAP 4:
21/15 Calorie Assault Bike
15 Burpee Box Jumps 24"/20"
Max Calorie Row
Rest 4 Minutes Between
*Score is total reps
WOD
“Adele”
5 Rounds:
1 Minute Row
1 Minute Medicine Ball Squat Cleans 20#/14#
1 Minute AbMat Sit-ups
1 Minute Rest
CrossFit Open WOD 19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 lb.
Stop at 20 minutes.