Warm Up
Junkyard Dog
Burgener
3min Hip Mobility
3min Squat Hold
20 x Goblet Squat
500m Row
WOD
12 min AMRepAP:
40 x Box Jumps 24/18″
15 x Clean, 40/30kg
30 x Box Jumps
15 x Clean, 60/40kg
20 x Box Jumps
15 x Clean, 80/50kg
10 x Box Jumps
As many Cleans as possible in the remaining time, 90/60kg
Scale:
Male Cleans: 30/40/50/55kg
Female Cleans: 15/22.5/30/35kg
Warm Up
500m Row @ 75%
Junkyard Dog
Burgener Warm Up
3 x 3 Position Snatch
30/30 Squats
Strength
Push Press 5×5 with 90sec Rest
WOD
“Grace”
For time:
30 x 2-Position Ground to Overhead (60/30kg)
Warm Up
Over’n’Under Game
20 x Burpees
20 x Push Press (20/10kg)
20 x Sumo Deadlift High Pull (16/12kg)
WOD
Modified “Lynne”
Five rounds for max reps of:
Weighted Push Ups (25 / 15kg)
Pull-ups
Continue through at a moderate pace (not for time), record your unbroken totals.
“Diane”
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
Battle of London WOD 3
or
CINDY
20min AMRAP
5 x Pull Ups
10 x Push Ups
15 x Squats
Record rounds plus remainder below
“Kelly”
5 RFT:
Run 400 meters
30 x Box Jump (24/16″)
30 x Wall Ball (9/6kg)
Let’s take it out in to the cold. We’ll mark 10′ up on a wall and just smash it up.
Time below
Team Power Bag Hatred
3 person team, For time:
210 x Lunges
210 x Push-ups
210 x Toes to Bar
210 x Squats (20 / 16kg)
While one person is working, the other two will carry a 20kg (16kg for women) Power Bag (in the hand, not on the shoulder).
If a power bag is put down on the floor, all team members conduct immediate 5 burpees before carrying on.
For the Squats, every member will be carrying a power bag at all times.
Each round of exercises must be completed before moving on to the next one.
Post Times Below
After yesterday’s change resulted in heavy hang power cleans, I heavily suggest that Grace is not done today. It will not result in a good outcome. I genuinely mean it.
I recommend 7min Burpees as per CrossFit Open 12.1.
If you missed yesterday then Grace is below. However, for those who did yesterday’s WOD, Burpees today.
Grace
30 x Clean & Jerk (65/40kg)
In this case, Power Clean not Squat Clean. It must be two movements – up to rack on chest, then up to sky. Grace is actually “2 movement ground to overhead” which means press/push press is permitted
If no kit:
7min AMRAP:
Burpees
Fran
21-15-9
Thrusters (40 / 30kg)
Pull Ups
1100hrs Whaley Club
ANNIE
For Time:
50-40-30-20-10
Double Unders
Sit Ups
1100hrs Whaley Club
Record Times below.
CrossFit Keelhaul 