A) L-Sit 3 x Max Holds Then Front Lever Progressions B) Against a running clock of 25 minutes: 0-5mins – 80 Pull Ups 5-10mins – 80 Wall Balls (9/6kg) 10-15mins – 50 Burpee Box Jumps (24”/20”) 15-20mins – 40 American Swings (32/24) 20-25mins – 1000m run Rest for remainder of 5 min if complete. If […]

CROSSFIT GAMES OPEN 14.5

A) TGU 5-5-5-5-5 B) 6 Minute AMRAP 3 Deadlifts (42.5/30kg) 6 Power Clean (42/30kg) 9 Box Jumps (24”) C) 15 Minutes of Hip mobility

A) Weighted Press Ups 5-5-5-5-5 B) 4 Rounds for time: 15 Power Snatch (42.5/30kg) 15 Toes to bar

A) Push Press 5-5-5-5-5 B) AMRAP 8min: 10 (alt.) Forward Lunges (60/40kg) 10 Burpee Bar Hops

A) Pause Front Squats 3-3-3-3-3 B) “Jackie“ For time: 1000m Row 50 Thrusters (20/15kg) 30 Pull-Ups Compare: 01/08/13, 01/04/13, 10/09/12,

A) Ring Rows 5-5-5-5-5 B) For Time complete: In teams of 4, complete 4 rounds each of: 500 Meter Row 25 Wall Ball Shots 400 Meter Run 15 Burpees

CROSSFIT GAMES OPEN 14.4

A) Handstand Walking Practice B) Back Squat 3-3-3-3-3 C) 15 Minutes of Shoulder/Thoracic Mobility

A) Hang Clean 5-5-5-5-5 B) AMRAP 8 Minute: 5 Burpees 10 Push-Ups 30 Anchored Sit-Ups