Workout of the Day
Every 2:00 for 10 rounds:
2 Snatches
Start light and add weight as technique allows, working up to a heavy set of 2.
For any missed rep, reduce the weight by 10% or more and continue in the next round.
then
Accumulate:
50 Alternating Wall-facing Handstand Shoulder Taps
Or…
150-ft Handstand Walk
Workout of the Day
For time:
Row 250m
Rest 1:00
Row 500m
Rest 2:00
Row 1000m
Rest 4:00
Row 500m
Rest 2:00
Row 250m
Workout of the Day
“CrossFit Open 12.3”
Complete as many rounds as possible in 18 minutes of:
15 Box Jumps (24”/20”)
12 Push Presses (115#/75#)
9 Toes-to-bar
Workout of the Day
Sumo Deadlift:
3-3-3-3-3
then
3 Rounds for time:
400m Run
21 Sumo Deadlift High Pulls (95#/65#)
Workout of the Day
“Nasty Girls”
3 Rounds for time:
50 Squats
7 Ring Muscle-ups
10 Hang Power Cleans (135#/95#)
Workout of the Day
Every minute on the minute for 10 minutes:
Odd – :20 Alternating Shoulder Taps (with feet on the rower seat)
Even – :20 Jump Rope Practice (crossovers, double-unders, or triple-unders)
then
Complete as many rounds as possible in 10 minutes of:
10/8 Calorie Row
8 Handstand Push-ups
Workout of the Day
“CHAD 1000X”
For time:
1000 Rucksack Step-ups (45#/35#)
All athletes use a 20” box.
Workout of the Day
3 Rounds for time:
30 Push-ups
20 Pull-ups
10 Deadlifts (185#/135#)
then
4 Rounds for quality:
10 V-ups
10 Supine Toe Touches
10 Lying Leg Raises
Rest :30-1:00 between rounds.
Workout of the Day
4 Rounds for time:
1:00 Plank Hold
400m Run
Workout of the Day
5 Rounds for time:
7 Hang Power Snatches (115#/75#)
3 Rope Climbs
