A. OPEN GAMES 15.4: Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean…
Every 6 minutes, for 36 minutes (6 sets): Run 400 Meters 80 Double-Unders 40 Kettlebell Swings (32/24 kg)* *Courtesy of Crossfit Invictus
A. STRENGTH: Ring Dips 5-5-5-5-5-5 B. For Time: 15/10/6 Burpees Ring Dips v-ups
A. STRENGTH: 20′ to RM of 2 Power Snatch + 2 Snatch Touch n’ Go B. 1-2-3-4-5-6-7-8-9-10 10-9-8-7-6-5-4-3-2-1 Snatch (60/42’5kg) Wall Climb
A. STRENGTH: Front Squat 5-5-5-5-5-5 B. 10 Rounds of 60″ ON: 60″ OFF 3 Front Squat (90/70kg) Max Shuttle Run
A. Open Games 15.3 AMRAP 14′: 7 Muscle Ups 50 Wall Ball Shots 100 Double Unders B. Surprise
A. STRENGTH: Strict Press 7-7-7-7-7-7-7 B. By Couples, For time: 50 Box Jumps 50 HSPU (Handstand Hold) 50 Toes to Bar (Bar Hold) 50 Shoulder to Overhead (70/42’5kg) (Rack position Hold) 30m FR Walking Lunges
A. STRENGTH: Clean&Jerk 1×6 @60% 1×4 @70% 1×3 @75% 1×2 @80% 1×1 @85% 3×3 @75% B. 3 Rounds: 400m Run 10 C&J (60/40kg)
A. SKILLS: 20′ to 1RM of Box Jump B. 10 Intervals of: 60″ ON : 60″ OFF B1. AMRAP: 10 Kb Swing (32/24kg) 10 Box Jumps B2. AMRAP: 15 V-ups 15 WallBall Shots
A. EMOM 12′: Even: 40″ Max reps Strict Chin Ups Odd: 40″ Max Reps Push Ups B. “Cindy” AMRAP 20′: 5 Pull Ups 10 Push Ups 15 Squats
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