Monthly Archives: February 2017

  Strength 12 rounds every 90’’ alternating between 5 power cleans 5 weighted p-bar dips Metcon AMRAP8’ 3 overhead squats (42kg/30kg) 4 chest to bar pull ups 3 overhead squats 6 toes to bar overhead squats: pick up barbell from ground scale chest to bar…

  Strength 6 rounds of 5 kettlebell step ups each leg 5 bench presses 5 tempo ring rows timecap 23’ Metcon 5 rounds of 20 wall balls (9kg/6kg) 10 deadlifts (60kg/40kg) timecap 15’

  Metcon 17.1 https://games.crossfit.com/workouts/open/2017/17.1 10 dumbbell snatches (22.5kg/15kg) 15 burpee box jump-overs (61cm/51cm) 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs timecap 20’ scale dumbbell…

  Strength 6 rounds of 5 back squats 5 bottom up kettlebell presses each arm 5 clean high pulls timecap 23’ Metcon 5 rounds of 5 dumbbell squat cleans (25kg/17.5kg) 5 l-sit chin ups 5 split jerks (70kg/50kg) timecap 14’ scale 5 l-sit chin ups…

  Strength 6 rounds of 5 power cleans 5 weighted ring dips 2 legless rope climbs timecap 22’ Metcon 5 rounds of 20 american kettlebell swings (24kg/16kg) 20 walking lunges total 10 meter hand stand walk timecap 15’

  Strength 6 rounds of 5 overhead lunges each leg 10 banded push ups 5 mixed grip weighted pull ups timecap 22’ scale 5 mixed grip pull ups with 5 negative mixed grip pull ups or 8 self assisted ring pull ups, switch grip each…

  Strength 6 rounds of 5 back squats 5 dumbbell floor presses 10 sled rope pulls total timecap 21’ Metcon 30 hang power snatches (30kg/20kg) 20 box jumps (61cm/51cm) 20 hang power snatches 10 box jumps 15 hang power snatches 10 box jumps timecap 10’

  Strength 5 rounds of 8 dumbbell thrusters 8 bent over barbell rows https://www.youtube.com/watch?v=YCg1YxMt3oY 4 clapping pull ups timecap 20’ scale 4 clapping pull ups with 4 strict pull ups or 8 self assisted ring pull ups Metcon 2 lengths sled pushes (100kg/75kg) 50 american…

  Strength 6 rounds of 5 deadlifts 8 plate push ups 5 weighted ring pull ups timecap 22’ scale weighted ring pull ups with self assisted ring pull ups or negative ring pull ups Metcon 8 rounds for time of 4 front squats (50kg/35kg) 4…

  Strength 6 rounds of 5 dumbbell goblet squats 5 shoulder presses 5 rope pull ups timecap 20’ scale rope pull ups with supported rope pull ups Metcon 6 rounds of 5 dumbbell power snatches (20kg/12.5kg) each arm 20 walking lunges total timecap 14’