02/08/2016

Front Squat (1 Rep Max (12 mins))

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

02/03/2016

Metcon (AMRAP – Rounds)

Every min (20 mins)
Even min – 15 Deadlifts (135/95)
Odd min – 15 Push ups
* Alternate each movement every minute until you complete 10 rds each *

Metcon (No Measure)

Skill:
10 rounds
5 Strict Pull ups
15 Sec. L-Sit Hold
* Not for Time *

01/28/2016

Metcon (Time)

2K Row for time
Every minute complete:
Death by Thrusters (95/65)
*At the 1-min mark get off the rower and do 1 thruster. At the 2-min mark get off the rower and complete 2 thrusters, and so on until you complete the 2K Row*
– 15 min Time Cap –

Metcon (No Measure)

Skill:
5×20 Hip Extensions