2/11
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Split Jerk x 1 rep
Start at 70% and build to today’s heavy single.
B.
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Burpees Over the Barbell (lateral)
10 Push Presses (52/43 kg)
3/11
Tabata
4/11
A.
Take 20 minutes to build to today’s 1-RM Front Squat
B.
Three rounds for time of:
Run 400 Meters
8 Front Squats
(Barbell originates from the ground – no racks. Recommended weights are 75-80% of your 1-RM Front Squat.)
5/11
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: L-Sit x 45-60 seconds (accumulated)
B.
For time:
50 Calories of Rowing
40 Toes to Bar
30 Strict Handstand Push-Ups
20 Dumbbell Thrusters (22,5/15 kg)
10 Bar Muscle-Ups
6/11
Complete the following congo-line style in teams of three, with each partner completing the following:
A.
For time:
Row 1000 Meters
50 Thrusters (20/15 kg)
30 Pull-Ups
Immediately followed by…
B.
For time:
Row 1000 Meters
25 Thrusters (43/30 kg)
15 Chest-to-Bar Pull-Ups
Partner A begins, and as soon as they have completed the 1000 meter row, Partner B may get on the erg and begin his 1000 meter row. A partner may only advance to the next station once the person ahead of them has completed the task and moved to the next station. Partner A may begin the B portion of the workout as soon as Partner C has completed his 1000 meter row and moved on to Thrusters.
8/11
“CrossFit Games Open Event 20.5″
For time, partitioned any way:
40 Muscle-Ups
80 Calorie Row
120 Wall Ball Shots (9/6 kg)
Time Cap: 20 minutes
