Strength
Pause Bench Press 1x1
Build up to a Heavy Pause Bench Press (3-seconds)
in 15:00
WOD
"CrossFit Open 21.3"
For Reps:
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
15 Thrusters 95#/65#
-rest 1:00-
15 Front Squats 95#/65#
30 Bar Muscle Ups
15 Thrusters 95#/65#
- Score is reps completed at the 15-minute time cap (note time if you complete the workout) -
WOD
"Steamboat Springs"
Teams of 2
15:00 AMRAP
Partner 1: Odd Rounds (1-3-5-7…)
Partner 2: Even Rounds (2-4-6-8…)
Power Snatch 135#/95#
50ft Shuttle Run
*every 25 ft shuttle run = 1 rep
Accessory
Turkish Get-Ups
5 x 2 reps (each side)
*Use a weight that is challenging but allows for good form throughout reps
Strength
Pause Back Squat 1x1
Build up to a Heavy Back Pause Squat (3-seconds)
in 15:00
WOD
"Telluride"
Every 3:00 (5 sets)
12/10 Calorie Air Bike
8 Back Squats 185#/125#
50ft Walking Lunge
* Bar can be taken from the rack.
**Score is slowest set
Accessory
Gymnastics: Ring Muscle-ups/Strict Pull-ups
Choose between the Strength Option OR the Conditioning Option (don't do both). For the conditioning option, athletes should be able to do 5+ ring muscle-ups, unbroken.
Strength Option:
EMOM 10:
Odd: 5-10 ring/bar kip swings
Even: 3-10 ring dips (modified: box dips)
Conditioning Option:
Death by Ring Muscle Ups:
[Time cap 8 minutes]
Choose Strict or Kipping
Minute 1: 1 Ring Muscle Up
Minute 2: 2 Ring Muscle Ups
Etc…if you fail before the time cap, complete the allowed numbers with Toes to Rings.
WOD
"Mammoth Lake"
3 Rounds For Time:
30/24 Calorie Row
25 Box Jump Overs 20’’
20 Handstand Push Ups
*22:00 Time Cap
