V 20
13 maj
A
Every 2 minutes, for 24 minutes (12 sets):
Clean & Jerk x 1 rep
Build over the course of the 12 sets to today’s heavy.
B
“2008 CrossFit Games Finale”
For time:
30 Squat Clean & Jerks (70/47,5 kg)
14 maj
A
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 2: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3: Alternating Pistols x 16-20 reps
(if you’re proficient, add weight with a kettlebell)
B
Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – 12/8 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 20 Alternating Reverse Lunges with KBs/DBs (24/16 kg)
Minute 3 – 15 Box Jump-Overs (24″/20″)
Minute 4 – 30-Second Front Leaning Rest on Rings
15 maj
A
Five sets of:
Push Press x 4-5 reps
Rest 2 minutes
Build to today’s heavy 4-5 reps.
B
Complete as many rounds and reps as possible in 12 minutes of:
15 Burpees
12 Push Press (52/34 kg)
9 Strict Pull-Ups
16 maj
Tabata
17 maj
A
In teams of two, complete as many rounds as possible in 15 minutes of:
3 Power Cleans (61/43 kg)
6 Burpee Box Jump-Overs (24″/20″)
Rest EXACTLY five minutes, and then:
B
In teams of two, complete as many rounds as possible in 15 minutes of:
10 Push Presses (61/43 kg)
20 Kettlebell Swings (24/16 kg)
For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time.
19 maj
A
Every 3 minutes, for 18 minutes (6 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 5 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 4-5 reps @ 80%
*Set 6 – 5-6 reps @ 75%
B
Four rounds for time of:
400 Meter Run
12 Alternating Single-Arm Dumbbell Snatches (25/15 kg)
12 Toes to Bar
