ME Push-ups in 1 min ME Sit-ups in 2 min ME Pull-ups in 1 min Then: 100 Double-Unders 25 Wall Balls 20/14# 75 Double-Unders 25 Wall Balls 20/14# 50 Double-Unders 25 Wall Balls 20/14#Read More
Thruster: 20 Min to Find 1 Rep Max Then: 2011 and 2012 Final CrossFit Games Open Workout Complete as many reps as possible in 7 minutes following the rep scheme below: Thruster, 3 reps 100#/65# 3 Chest to bar Pull-ups Thruster, 6 reps 100#/65# 6 Chest to bar Pull-ups Thruster, 9 reps 100#/65# 9 Chest...Read More
Front Squat 5-5-5 3 second pause on reps 1 and 5 Then…. Tabata 8 Rounds of each movement, 20 seconds of work, 10 seconds of rest Prowler Push 135/95 Air Squat Push Press 95/65 Push Up Row for calories (Coaches-up to 4 people on each movement at a time) Crossfitters, make sure you sign up...Read More
Perform Ten 5 position Cleans. Try and increase each time, start with 70% 1RM Clean. 5 position Clean: 1st pos pull to knee, pause 2nd pos mid thigh, pause (hips should be back shoulders should cover the bar) 3rd pos perform clean, pause where you catch the bar 4th pos from where you catch the...Read More
