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Chelsea (AMRAP – Rounds and Reps) Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 Squats Rules of Chelsea 1. Perform all reps within the minute domain. 2. When/If you fail to get the reps within the 1 minute domain the remaining time is spent as an Amrap with your score...
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Shoulder Press (75%x5, 85%x3, 95%x1+) Metcon (AMRAP – Rounds and Reps) Death by Slam Ball 2 Burpee buy in
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Coaches Choice (No Measure) Clean and Jerk (Perform one set every 2) Set 1 x3 @ 75% Set 2 x2 @ 80% Set 3-5 x2 @ 85% Metcon (Time) 9-7-5 G2OH Toes 2 Bar
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Metcon (No Measure) 2×10 Squat Therapy Goblet Squats Tabata Dubs Metcon (Weight) Back Squat x10 RDL x10 4 Rounds. Bar comes from the ground, Super-set both movements. Rest after you have completed a set of both movements. Keep the weight the same for all Sets. Metcon (AMRAP – Reps) AMRAP 15 OHKB Carry. 100ft Chest...
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Back Squat (75%x5, 85%x3, 95%x1+) Metcon (Time) 5 Rounds 15 Wall Balls 15 Burpees
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Metcon (No Measure) Forearm Slides x15 Goblet Squat x15 Half Rack Goblet Squat V x15 Sot Press x15 Snatch (20×1) S1- S10 65-75% S11-15 75-80% S16-S20 80-85% *Consistency is the name of the game here! Try and make every rep look the same. Metcon (Time) 3RFT x15 Thrusters (Bar) x20 Box Step-overs (Db/Kb)
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Shoulder Press (60%x3, 70%x3, 90%x3+) Metcon (AMRAP – Rounds and Reps) 12 AMRAP 10 DB Snatches 20 yd Single Arm Farmers Carry
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Metcon (No Measure) Wall Slides x15 Windmill x10 Control box Jump. x10 (jump as high as you can on to a 20inch box. try and land as upright as possible and a light as possible.) Push Press (3-3-3-3-3-3) Shoulder Press (1xME @ 55% of 3rm Push Press.) 500m Row (Time) Max Effort 500m Row Compare...
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Metcon (No Measure) x30 Dubs x20 supermans x10 Toes-to-bar 2 rounds NOT for time Metcon (Time) Min 0-6 50 pull-ups 30 ring dips Min 6-10 Rest @ Min 10 Metcon (AMRAP – Reps) Amrap 20 x15 Deadlift @ 60% x20 HRPU x25 Air Squats
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Deadlift Metcon (Calories) 5 RDS 1 min max cal Airdyne 1 min rest
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1 169 170 171 172 173 194

Workout of the Day

CrossFit

  • CrossFit WOD 8/21/19

    Warm-up
    Jump rope skills

    5 min (coaches choice, get creative)

    Squat hold (Bar asst)

    BN Press (SG)

    Press to Power

    Press to Squat

    Sots Press

    Snatch Prep:

    Pull-under (Power) + Pull-under (squat) + OHS

    High Hang Power + High Hang Squat + OHS

    Hang Power + Hang Squat + OHS
    Hang Power Snatch+Hang Squat Snatch+Overhead Squat (10 Rounds)
    Perform as a complex, one round every 2 minutes. Build if possible.
    *There is a lot of dynamics happening. Pay attention to detail and learn something.

    **Balance will be key. It should be obsest over for this complex.

    ***Earn your increase in weight by completing the set. This is about conditioning a good movement, NOT missing.
    CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)
    10-Minute AMRAP of:
    30 Double-Unders
    15 Power Snatches, 75# / 55#
    *Skill will pay the bills here. Move fast, but not so fast that you create an inconsistent environment for your jump rope.

    **Snatch weight should be very confident and unbrok…

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