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For strength today, we’ll be working on strict pull-ups, use about :40 per round to get as many reps as possible. Our met-con today is 6 rounds for time. Use a dead lift weight that will allow you to string together all reps for at least 1 or 2 rounds. Push-ups should move quickly, so scale as needed by changing rep counts or going to a modification. Alternaing EMOM x 8 A. Strict Pull-ups (:40) B. Bike Row Calories (15/12) Conditioning 6 Rounds for Time 6 Dead lifts (185/125) 12 Push-ups 18 Double Unders
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Strength Front Squat 5,5,5 For Time 21-15-9 Hang Power Clean (115/75) Weighted Sit-ups Wall Balls (20/14)
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CrossFit Games Open 17.2 Prior to starting this workout, each athlete will need to mark a starting point on the floor, measure out 25 feet and make another mark on the floor at the turnaround point. Additionally, intermediate marks must be made at every 5-foot interval, each of which represents 1 rep of the lunge. This workout begins with the dumbbells resting on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will lift the dumbbells to the shoulders and lunge forward with them for 25 feet, turn around and lunge back 25 feet. They then will perform 16 toes-to-bars and will finish the round with 8 dumbbell power cleans. Round 2 will be performed in the same fashion. For rounds 3 and 4, 16 bar muscle-ups will be performed in place of the toes-to-bars. Rounds 5 and 6 will go...
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CrossFit Thermal – CrossFit https://crossfitconshy.com.php74-41.lan3-1.websitetestlink.com/342017-2/ CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans M: 50-lb. dumbbells F: 35-lb. dumbbells * alternating between toes-to-bars and bar muscle-ups every 2 rounds
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Skill Take 20 Minutes to experiment with DB Cleans / Lunges or Practice Bar Muscle Ups Conditioning 4 Rounds For Time Row / Bike 10 Cal 10 Push-Jerks 10 Burpees over bar
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