Best Crossfit Gym in Columbus, Ohio
Exercise: Power Snatch/lbs
Reps: 10 x 1
Comment: New lift every :90 seconds
CrossFit Games Open 11.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches
The Power …
Exercise: Split Jerk/lbs
Reps: 8 x 2
Comment: New set every :90
bring 1st rep down in a :05 second negative while still in the split position.
Re-rack bar, then recover feet,
then repeat for second lift.…
Exercise: Handstand push-up/lbs
Reps: 5×10
Comment: 10 HSPU every :90 seconds
Exercise: Pull-up/lbs
Reps: 5 x max chest to bar pull-ups :45 on, :90 rest
Comment: score total reps
OPEN WOD 12.1
7 Minutes
max …
Exercise: Deadlift/lbs
Reps: 10×2
Comment: Every 2:00 minutes
2- Deadlifts (with hand release at bottom)
*get after these, wear a belt, maintain a safe back position
Buy in:
100 double unders
5 Rounds
10- toes to …
Exercise: Overhead Squat/lbs
Reps: 2-4-6-8-10-8-6-4-2
Comment: 20 minutes
*Increase load every set
10 minute AMRAP
60- bar facing Burpees
30- Overhead Squats (120/80)
10- Muscle ups
Result Type: AMRAP
Male Rx: 120 lbs
Female …
“300”
25 pull-ups
50 deadlifts at 135/85 pounds
50 push-ups (hand release)
50 box jumps 24/20
50 “floor wipers” L-1, R-2 …….
50 Single arm kettlebell “clean and press” 35/20
25 pull-ups
for a total of 300 reps…
Exercise: …
Exercise: Snatch/lbs
Reps: 10×3
Comment: 3 snatches on the minute
try to move up from last week work with greater than 80% of 1 RM power snatch
Exercise: Clean & Jerk/lbs
Reps: 5×1
Comment: Power clean …
Exercise: Bench Press/lbs
Reps: 5×3
Comment: New set every 2:00
Exercise: Handstand push-up/lbs
Reps: hspu 5×7, 5×5 muscle ups
Comment: 10 Minutes
7 hand stand push-ups odd minutes
5 Muscle ups even minutes
For time…
Exercise: Back Squat/lbs
Reps: 5×3
Comment: New set every 3:00
Exercise: Glute hamstring raise/lbs
Reps: 4X7
Comment: New every 2:00
For time:
135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 …
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