 Warm-up2:00 Bike Into… 2 ROUNDS 10 PVC Pass Through Lunges 10 Scap Pull-Ups 5 BB Muscle Clean and Press* Into… 2 ROUNDS 5 Ring Rows 10 BB Back Rack Lunges** :20 BB OH Hold *1 Muscle Clean + 1 Press = 1 Rep **In the second round athletes will perform a Front Rack Lunge. MetconFOR TIME
3 ROUNDS 20/15 Cal Bike| 25/20 Cal Row | 300m Run 15 Pull-Ups 20 Overhead Walking Lunges (95/65)|(65/45) -Rest 3:00- 1 ROUND 60/45 Cal Bike | 75/60 Cal Row | 900m Run 30 Pull-Ups 60 Overhead Walking Lunge (Score is Time)
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 Warm-upGet yo' body warm: Station 1: 1 min half-pigeon/each side Station 2: PVC work Station 3: Calf stretch at wall (1 min per side) Station 4: Thread the needle (30 sec per side) and front rack stretch (1 min) into... 3 rounds: 10 step-ups (box jumps round 3) 5 empty BB push press (push jerks round 3) 5 empty BB front squats 8 and 9 am CrossFitCrossfit Games Open 20.4
For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95 / 65lb 30 box jumps, 24 in /20 in 15 clean and jerks, 135 / 85 lb 30 box jumps, 24 in /20 in 10 clean and jerks, 185 / 115 lb 30 single-leg squats 10 clean and jerks, 225 / 145 lb 30 single-leg squats 5 clean and jerks, 275 lb / 175 lb 30 single-leg squats 5 clean and jerks, 315 lb / 205 lb Time cap: 20 minutes  Warm-up400m Run Into… AMRAP x 4 MINUTES 10 Alt Groiners 10 Bootstrappers 10 Arm Haulers* 10 Hand Release Push-Ups Into… 400m Run Metcon"The Chief"
5 rounds MRAP x 3 minutes 3 power cleans (135/95) 6 push-ups 9 air squats Rest 1 minute between rounds. Pick up where you left after each round. |
AuthorCoach Erin |
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