Workout of the Day 5 February 2019

In teams of 3, for time:
100/80 cal row or bike
75 box jumps, 24/20"
50 snatch, 50/35kg
15 rope climbs*
50 snatch, 50/35kg
75 box jumps, 24/20"
100/80 cal row or bike

* build teams around competency with the rope climb, scaling options are 50-75 reps of strict pull-ups, kipping pull-ups or ring rows (pick a number that makes sense for your team)

Extra Training

Front Squat
1-1-1-1-1

100 hollow rocks for quality

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Workout of the Day 2 February 2019

CrossFit Games Open 18.5, 11.6 and 12.5

Complete AMRAP in 7 minutes of:
3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.

Extra Training

Power Snatch
1-1-1-1-1

10 min handstand walking practice

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Workout of the Day 26 January 2019

CrossFit Games Open 14.3
8-Minute AMRAP:
10 Deadlifts, 135# / 95#
15 Box Jumps, 24" / 20"
15 Deadlifts, 185# / 135#
15 Box Jumps, 24" / 20"
20 Deadlifts, 225# / 155#
15 Box Jumps, 24" / 20"
25 Deadlifts, 275# / 185#
15 Box Jumps, 24" / 20"
30 Deadlifts, 315# / 205#
15 Box Jumps, 24" / 20"
35 Deadlifts, 365# / 225#
15 Box Jumps, 24" / 20"

Weight Conversion for RXD today...

MEN: 60kg, 85kg, 100kg, 125kg, 140kg, 165kg

WOMEN: 40kg, 60kg, 70kg, 80kg, 90kg, 100kg

SCALE AS NEEDED

Extra Training

Clean + Hang Clean + Front Squat + Jerk
1-1-1-1-1

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