Cycle 4 W1D5 STR: Front Squat WOD: 10 RFT: 2 Rope Climbs 2 Squat Clean Thrusters (185/115) CO: 3 Rounds: 100m Run (50m forward out/50m backward back) 5 Nurpee Box Jumps (20/24) * What’s a Nurpee?! Google that shit!
Cycle 4 Open Prep! W1D4 WOD 1: “Elizabeth” 21-15-9 Cleans (135/95) Ring Dips Rest 10min WOD 2: “CrossFit Open 16.5” For Time: 21-18-15-12-9-6-3 Thrusters (95/65) BFB TC: 20min CO: Accumulate 2:00 Plank Hold
Cycle 4 Open Prep W1D3 STR: Snatch WOD: 4x AMRAP 3: 20 KBS (1.5/1) 20 Alt Pistols Max D/Us in remaining time. No Rest! CO: 3 Rounds: 100m Waiter’s Walk w/plate (45/25) 10 Plate Burpees
Cycle 4 Open Prep! W1D2 STR: Back Squats WOD: “CrossFit Open 17.1” For Time: 10 dumbbell snatches (50/35) 15 burpee box jump-overs (24/20) 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Time cap: 20 min […]
Welcome to Cycle 4 – Open Prep Time!! The next 4 weeks will prepare us to crush the CrossFit Open! Make sure to register for the 2018 CrossFit Open! www.crossfitgames.com Cycle 4 W1D1 WOD 1: EMOM 12: O: 10 BFB E: 10 Power Snatch (95/65) • Modified reps/weight for a successful EMOM Rest 5-10 min […]
TEAM WOD: Teams of 2: “Follow the Leader” 6min for partners to establish: 1 RM Push Jerk Rest 2min Then, AMRAP 12: 10 WB (20/14) 6 BMUs Rest 2min Then, 50 Synchronized Burpees TC: 5min
Cycle 3 ReTestD5 STR: Deadlift WOD: AMRAP 12: 30 Double-Unders 10 TTB 10 Power Cleans (95/65) CO: 2 Rounds: 10 GHD Sit-ups 150m Row
Cycle 3 ReTestD4 SKILL: 2 Rounds: 5 UB Chin Ups (add weight for some challenge) :30 Overhead DB Hold (right/left) maintain tight posture Rest 1min HERO WOD: “Dana Hannon” For Time: 26 Power Cleans (95/65) 100 D/Us or 200 singles • Break or trip = 5 Burpees 100 KBS (1/.75) • Break = 1 Wall […]
Cycle 3 ReTestD3 STR: Find 1RM of the following Complex: Snatch+Overhead Squat+Hang Snatch+Overhead Squat WOD: For Time: 50 CTB Pull-ups 40 Cal Row 30 Thrusters (75/55) CO: 200m Farmer Carry (2/1.5 ea hand)
Cycle 3 ReTestD2 STR: Find 5RM Back Squat WOD: 3 RFT: 400m Run 15 DB Lateral Burpees 30 Alt DB Snatch (50/35) CO: 800m Jog
