Foam Roll/Trigger/Warm-up/Mobilise/Activate
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RX’ED WOD
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1) EMOM 10 min – 5 Push Jerk (Start on 65% 1RM, climb as needed)
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Score = Max load achieved for 5 Reps
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then…
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2) Workout 14.4 (http://games.crossfit.com/workouts/the-open/2012)
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Foam Roll/Trigger/Warm-up/Mobilise/Activate
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RX’ED WOD
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“Filthy Fifty”
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For time:
50 Box jump, 24 inch box (61cm/51cm)
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (16kg)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds (20kg/15kg)
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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RX’ED WOD
1)
a) Take 10 min to find your max snatch for the day!
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Score = Load
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2 min rest
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b) Then take the following loads off (if <70kg take off 3 kg; if <110kg take […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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RX’ED WOD
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1) Power Clean 3-3-3-3-3 (climbing)
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Score = Load
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then…
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2) Complete the following for time:
9-7-5 Power Clean (80kg/60kg or 70% 1RM)
21-15-9 Box Jump (76cm/61cm)
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TC = […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Workout 15.3 (http://games.crossfit.com/workouts/the-open/2015)
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Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots (9,1kg/6,3kg)
100 double-unders
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Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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RX’ED WOD
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1) EMOM 10 min – 5 Hang Power Clean (Start on 65% 1RM, climb as needed)
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Score = Max load achieved for 5 Reps
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then…
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2) Workout 12.5 (http://games.crossfit.com/workouts/the-open/2012)
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