1. Warm up
2. Conditioning; eight rounds for time of:
Burpee, 10 reps
Jumping alternating lunge, 15 reps
Double under, 20 reps
Shuttle sprint, 25 m (5 x 5 m)
Rest, 90 sec
3. Recovery
Please have a look here and here for times, scores, comments and videos for part 2 of this workout.
1. Warm up
2. "CrossFit Games Open Workout 12.2"; proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)
This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.
3. Recovery
Well done everyone, really strong effort, you should be proud of yourselves.
1. Warm up
2. Strength training:
Front squat, 3-3-3-3-3
3. Recovery
* Optional conditioning; three rounds for time:
30/25" box jump, 10 reps
32/24 kg kettlebell swing, 15 reps
Bear crawl, 20 m
I so wanted to put burpees and thrusters in to complete your list but I just couldn't do it to you, we'll have to save those for another day!
Well done to Elisa, first time RX'ing a workout and the only lady to RX it today, great stuff.
1. Warm up
2. Conditioning; for time:
Row, 2000 m
20/14 lb wall ball, 50 reps
Row, 1000 m
20/14 lb wall ball, 35 reps
Row, 500 meters
20/14 lb wall ball, 20 reps
3. Recovery
Please have a look here and here for times, scores, comments and videos for part 2 of this workout.
1. Warm up
2. Skill practise: kettlebell
3. Conditioning; five rounds for time of:
2 x 16/12 kg kettlebell split clean, 15 reps
Pull up, 15 reps
4. Recovery
