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C2B
Metcon (AMRAP – Reps) AMRAP 15 35 Dubs 18 Overhead Squats 10 chest to bars
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Gymnastics 30 Pull-ups/ Chest to Bars (30) For Time Metcon Metcon (Time) 5 RFT 10 T2B 20 Wall Balls #20/14 10 T2B 2 Min Rest Every Movement must be done unbroken. If you break there is a 200 meter run penalty.
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Zimmerman (AMRAP – Rounds and Reps) 25-Minute AMRAP of: 11 Chest-To-Bar Pull-ups 2 Deadlifts, 315# 10 Handstand Push-ups In honor of U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, died on November 2, 2010 To learn more about Zimmerman click here
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Metcon (3 Rounds for time) With a running clock Min 0-8 55 pull-ups 12 Deadlift Min 8-10 Rest Min 10-18 75 Ring Dips 21 Hang Power Cleans Min 18-23 Rest Min 23-?? 30 Chest to Bar Pull-ups 30 handstand push-ups 3 squat snatches
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Metcon (AMRAP – Reps) With a running clock Min 1-15 Run 1 mile 50 pull-ups Max power cleans Min 15-25 Run 800m 25 chest to bar pull-ups Max power cleans (lighter than first set)
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CrossFit Games Open 17.3 (AMRAP – Reps) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135# / 95#) *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (185# / 135#) *Prior to 16:00,...
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Power Clean (1-1-1-1-1) Work up to a heavy single within the 5 sets. Each set will be completed every 90 seconds. 10 minutes will be given to work up to the starting weight prior to the first working set. Metcon (AMRAP – Reps) AMRAP 4 6 Power Cleans 135/95 6 HSPU Rest 4 Min. AMRAP...
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Back Squat (One set every 2 min) x5 @ 80% x3 @ 85% x1 @ 90% x5 @ 85% x3 @ 90% x1 @ 95% Optional x1 @ 95+ Metcon (AMRAP – Reps) Pick one. 7 Min Max Reps -Burpee Pull-ups -Burpee Chest-to-bars -Burpee Muscle-ups
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Chest-To-Bar Pull-ups (5×5) Metcon (AMRAP – Rounds and Reps) Thruster x15 KBS x15 AMRAP 15
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Metcon (Time) Hang squat cleans Chest 2 bars 15-12-9 Front Squat (5×3 +65% (pause first rep))
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Workout of the Day

CrossFit

  • CrossFit WOD – 9/22/18

    Warm-up
    Min 0-8

    Med Ball Carry 200m

    Hang 30 Sec

    x10 Air Squats

    Min 8-16

    Plate Carry 200m

    Rope Pull-ups x10 (Rows x20)

    x10 Front Squats

    Min 16-25

    Bar Carry 200m

    x1 Rope Climb

    x10 Thrusters

    Min 25-30

    Breif

    Min 30-40

    Establish workout areas and Potty.
    40-60: Dae Han (Time)
    3 Rounds for time of:

    Run 800m with a 45# barbell

    3 Rope Climbs, 15′

    12 Thruster, 135#
    In honor of U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, died on March 12, 2011
    To learn more about Dae Han click here

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