WOD 1: 1 Rep Max clean (20 minutes)
WOD 2: For time:
50 WB shots
40 KB swings 24/16
30 WB shots
20 KB swings 24/16
10 WB shots
WOD 1: 1 Rep Max clean (20 minutes)
WOD 2: For time:
50 WB shots
40 KB swings 24/16
30 WB shots
20 KB swings 24/16
10 WB shots
WOD 1: 1 RM front squat (20minutes)
WOD 2: Every 4 minutes for 4 rounds: (score is total number of reps)
1 max effort set of push-jerks 135/95
10 pistols
1 max effort set of TTB
WOD 1: 6 minutes to find a max complex of:
Snatch + hang snatch + 2 OHS
WOD 2: 10 minute AMRAP of:
5 med ball sit-ups 20/14
12 box jumps (open standard) 24/20
24 alternating DB hang snatch 35/20
WOD 1: 1 RM Back Squat (20 minutes)
WOD 2: 5 Minutes Max effort calorie row
Mystery Monday
CrossFit Open Workout 16.5
21-18-15-12-9-6-3
reps of:
Thrusters 95/65
and
Bar Facing Burpees
WOD: 10 minute AMRAP of the following rep scheme:
2-4-6-8-10-12-14…
Box jumps (open standard) 24/20
And
Overhead squats 95/65
WOD: 5 RFT:
15 Sit-ups
20 KB swings 24/16
25 push-ups
4 RFT of:
14 pull-ups
&
7 front squats 185/135
Mystery Monday