Strength: Bench press – work to a heavy set of 5 Then, 15 minute AMRAP of: 5/5 Step ups into a 20″ box with plate locked out overhead (45/25lb) 20 Doulble-unders 10/10 Grasshoppers
Strength: Deadlift – work up to a heavy set of 5 Then, “CFJC Benchmark:” For time: Run 400m (run only once) Then three rounds of: 5 Pull-ups 10 KB swings (24/16k) 10 Burpees
First as many reps as possible in 3 minutes of: Double-unders Then, “Tabata This, Sucka! Part II Electric’Boogaloo” Perform Tabata intervals and count your total reps of: Squats Pull-ups Push-ups [...]
CrossFit Games Open 12.2 Proceed through the sequence below completing as many reps as possible in 10 minutes of: 75/45 pound Snatch, 30 reps 135/75 pound Snatch, 30 reps 165/100 pound Snatch, 30 [...]
Strength: Jerks (from the rack or the jerk boxes) – work to a heavy set of three Then, AMRAP 15 minutes of: 5 Push-jerk* (115/75 lb) 200m Run with plate (35/25 lb) 10 Box jumps [...]
“The Chief” As many rounds as possible in 3 minutes of: 3 Power cleans (135/85lb) 6 Push-ups 9 Squats Rest one minute. Repeat for a total of 5 rounds. Start each round fresh with [...]
Skill: Kipping for toes-to-bar and pull-ups Then, four rounds for time of: 20 Toes-to-bar 15 Kettlebell swings (24/16k) 10 Burpees 5 Wall balls (20/14lb)
Strength: Bench press – work to a heavy set of 3 Then, as many rounds and reps as possible in 15 minutes of: 10 Double-unders 5 Dumbell complex* (40/25lb) Add 10 double-unders to each [...]
