No Chalk, No Grips…Leave Ya Gear Here
For time:
Accumulate 6:00 of a pull-up bar dead hang hold
– Each time you drop from the bar, complete 100 double-unders and 30 V-ups.
Score: Total time
Quality & Quantity
Heavy Day
1 rep on the minute of:
Min 0-5: Snatch High Pull
Min 6-10: Hang Power Snatch
Min 11-20: Power Snatch
Rock ‘n’ Roll
For time:
500-m row
30 toes-to-bars
30 overhead squats (35/50 kg)
500-m row
Pre-workout
3 sets:
6 overhead squats
– Build in load.
AMRAP 8:
5 hang power cleans (47/70 kg)
5 strict handstand push-ups
Post-workout
4 rounds:
Dumbbell overhead walking lunges (15.2 m)
– Rest 1:00 between round
Tiimikas kell 10:00!
12 Days of CrossFit
1 HSPU
2 Push Presses
3 Back Squats
4 Snatches
5 Push Ups
6 Box Step Ups
7 Box Jumps
8 Double Unders
9 Wallballs
10 Lateral Burpees over BB
11 cal Row
12 Clean ja Jerks
BB weight 25/40 kg
sooritusjärjekord
For Time:
2000 m Row
OPEN WOD 24.1
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
*Time cap: 15 minutes
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell
“Deck of Cards”
one deck for group of 2-4 people:
Hearts – sit-up
Spades – kb swing
Diamonds – burpee
Clubs – wall balls
Joker = 200 Double Unders
Jack – 11 reps, Queen – 12 reps, King – 13 reps, Ace – 20 reps.
OPEN 21.1
For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min.