Strength/Skill Development

A1. Back squat 8, 6, 4, 2

A2. DB row @ 2010; 6-8 x 4

WOD

Complete 5 rounds of:

C2B pull-ups x 2-4 (Determine reps based upon your ability)

Box jumps x 6 (NTE 24/20″)

Walking lunge x 10

Rest exactly 90s walking b/w rounds.

Subtract 6 minutes from your overall time.

Post best BS x 8, 6, 4, 2 & overall time [...]

Strength/Skill Development

A. Power snatch: 1.1.1 Rest 10s b/w reps. x 4 sets. Rest 2 minutes b/w sets.

B1. KB high-pull @ 2111; 8-10 x 2.

B2. Side plank: Accumulate 40s/side x 2

WOD

Complete 3 rounds of:

60s work, 30s rest at the following stations:

DB Burpee box step-ups (NTE 35/25lbs)

Row (cals)

Tire flip

Toes to bar

Post best power snatch & total score for [...]

Strength/Skill Development

A. Thruster: 5 reps x 4 sets.  Rest 2 minutes b/w sets.

B. DB alternating reverse lunge @ 2011; 8-10/leg x 2 sets.  Rest 90s b/w sets.

WOD

Complete 5 rounds of;

200m run

10 KBS (NTE 2/1.5 pood)

for time.

Post best thruster & time with [...]

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Please don’t hesitate to contact Shanna by email or text  (828) 707-4083 if you have any [...]

Strength/Skill Development 

A1. Front squat 3-5  x 5

A2. Ring row @ 10X1; 8-10 x 4

WOD

Option #1: Open Workout 12.1 AMRAP in 7 minutes of burpees  OR

Option #2: 

4 rounds of:

400m run

Rest exactly two minutes b/w rounds.

Subtract 6 minutes from overall time.

Post best FSx?, results of workout.

Please note:  Those that are registered for the Open workout should warm up [...]

Strength/Skill Development

A. Split jerk: Spend 15 minutes building to a single.  No press outs!

B. Deadlift @ 20X1 with 50-60% max.  Complete 2 reps @ the top of every minute for 6 minutes.

WOD

Option #1: Open Workout 12.1 AMRAP in 7 minutes of burpees  OR

Option #2:

Complete 3 rounds of:

30s work, 30s rest

Wall ball

Row

KBS

Rest

Post best split jerk, total reps for [...]

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Strength/Skill Development

Complete 4 rounds of A1/2:

A1. Turkish get-up x 3/arm

A2. Strict toes to bar x 6-8

B. Russian box step-ups x 10-15/leg x 2 rounds. Rest 90s b/w rounds.

WOD

Complete 5 rounds of:

Slammer x 10

Inverse burpee x 8

Pull-ups x 6

for time.

Post best TGUx 3 & time with slammer weight.

The CrossFit Games Open is officially under way!  You can [...]