12/09/2016

CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:
10 Deadlifts, 135# / 95#
15 Box Jumps, 24″ / 20″
15 Deadlifts, 185# / 135#
15 Box Jumps, 24″ / 20″
20 Deadlifts, 225# / 155#
15 Box Jumps, 24″ / 20″
25 Deadlifts, 275# / 185#
15 Box Jumps, 24″ / 20″
30 Deadlifts, 315# / 205#
15 Box Jumps, 24″ / 20″
35 Deadlifts, 365# / 225#
15 Box Jumps, 24″ / 20″

12/06/2016

Metcon (AMRAP – Rounds)

Every min (10 mins)
200m/175m Row

Rest 2 mins

Metcon (AMRAP – Rounds)

Every min (10 mins)
10 Thrusters (100/70)

Core Work

” Durante Core ”
5 rds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Hold
– Rest 1 min –

12/01/2016

Snatch (8×2 @70% of 1RM)

* Perform a set every minute for 8 sets…. No Touch and Go!! *

Snatch Pull (3×3 @90% of 1RM)

*These are High Pulls (elbows high and outside at the top)*

Metcon (Time)

For Time:
60/50 Cal. Row
50/40 Cal. Assault Bike
40/30 Cal. Ski Erg

11/30/2016

Metcon (AMRAP – Rounds and Reps)

8 min Amrap
2-4-6-8-10-12 . . . .
Push Press (135/95)
Front Rack Lunges (135/95)
* Everytime the bar is dropped perform 6 Burpees. NO RESTING ON THE BACK!!!! *

Accessory Work

5 rds
15 GHD’s (wall Ball)
10 Strict Pull Ups