Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) AMRAP the following for 3 Rounds (15 min):
1st min – SDHP (BB – 20kg/13kg)
2nd min – Alt. DB Snatch (30kg/20kg)
3rd min – DU
4th min – STOH (50kg/35kg)
5th min – Rest
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Score = Total Reps
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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RX’ED WOD
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1) Complete 27-21-15-9 of the following for time:
Wall Ball’s (9,1kg/6,3kg)
Box Jumps (61cm/51cm)
HSPU’s
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TC = 14 min Time Cap
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Score = Time/TC plus 1 sec/rep missed
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2) Gymnastics:
Foam Roll/Trigger/Warm-up/Mobilise/Activate.
Today’s WOD is the Open Workout 16.2 – Please go to: http://games.crossfit.com/workouts/the-open to view Workout details!
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Foam Roll/Trigger/Warm-up/Mobilise/Activate
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Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 61kg/ 38kg.
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If completed before 4 minutes, […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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RX’ED WOD
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1)
a) Snatch Bar Drills (Open Athletes)
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the rest…
a) Segment Snatch Pull, Hang Snatch, Snatch 3-3-3-3-3 (for those not doing the Open)
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Score = Load
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then…
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2) Complete the following for time (Open athletes 1 Round; the rest 3 Rounds):
1x 10 m Inchworm
10 OHS (50kg/30kg)
4 x 10 m Bear Crawl
10 Power Cleans (50kg/30kg)
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TC = 12 min
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Score = Time […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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WOD
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1) Practice Pistols and complete 5-5-5-5-5 (for max load)
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Score = Load (use 1 if you used BW)
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then…
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2)AMRAP the the following for 12 min:
50 WB’s (9,1kg/6,3kg)
10 Power Snatch (60kg/40kg)
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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RX’ED WOD
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1) Open Workout 13.2 (http://games.crossfit.com/workouts/the-open)
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MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to overhead (52kg/34kg)
10 […]
