CrossFit Open 12.5

A: 6 Sets: 2 Power Cleans & 1 Push Jerk Sets 1-3 @ 75% of 1RM Sets 4-6 @ 80% B: Max Rep banded push up Drop Sets (start with thickest band possible; work your way down to no band) C: 6:00 AMRAP 3 Power Cleans (155/105) 6 Strick HSPU 9 Box Jump...

Weekly warm up

400M Run 20 Leg Swings 3 sets of: Upward Dog Child’s Pose Downward Dog 10 Scorpion Stretch 15 PVC Good Mornings 10 Inch Worms with Push Up 20 Bottoms Up KB Press

Smile for a mile

In teams of 2, partition reps as desired: 100 KB swings (53/35) 400m run 100 Thrusters (45/35) 400m run 200 double unders 400m run 100 thrusters 400m run 100 KB swings *Athletes must complete the 400m runs together. **Athlete 1 must hold an elbow plank while athlete 2...

Clean over that bar

A. 1 and 1/2 back squat 3 x 5 @ 55% 3 x 3 @ 65% 3 x 1 @ 70% B. 200m 1-arm front rack KB carry RIGHT @ 53/35 200m 1-arm front rack KB carry LEFT @ 53/35 C. 9 RFT 3 power cleans (155/105) 6 burpees over...

Open Workout 15.1

In order to get ready for the Open, every Thursday, we will be going an Open Work From Last Year. ENJOY! RX Complete as many rounds and reps as possible in 9 minutes of: 15 Hanging Knee Raises 10 Deadlifts (115/75) 5 Snatches (115/75) SCALED: Complete as many rounds...