For time:
1.6km Run
75 Double Unders
50 Burpees
75 Double Unders
1.6km Run
Thanks to CF Loganholme for setting the standard on this workout on Tuesday.
httpv://www.youtube.com/watch?v=MLQ3Uz4ALb0&feature=related
Tough crowd!...
AMRAP in 20 minutes:
5 Chest to Overhead (60/40kg)
10 Pullups
15 Anchored Crunches
30 Double Unders
httpv://www.youtube.com/watch?v=tOqhJmA0Ncs&feature=relmfu
Skip to 4:20 to get to the action....
Deadlift
10-8-6-4-2-1-1-1
Do a warm-up set on the bar first, then increment each set accordingly to attempt to hit your max load by the final single rep.
Then:
3 x 1 minute max rep Ring Pushups (Score = total accumulated reps)
3 x 1 minute max effort Kettlebell Farmer Carry...
“Nancy”
5 rounds for time:
400m run
15 Overhead squats (42.5/30kg)
OR
"Rahoi"
AMRAP in 12 minutes:
12 Box Jumps (24/20")
6 Thrusters (42.5/30kg)
6 Bar-facing Burpees
httpv://www.youtube.com/watch?v=mLy2S7TTOzg
Skip to 2:50 to get to the introduction of the athletes. Skip to 6:00 to get to the action....
Clean and Jerk
1-1-1-1
CrossFit Games Open 11.3
Complete as many rounds and reps as possible in 5 minutes of:
75kg/50kg Squat clean
75kg/50kg Jerk
Beast mode....