Gymnasticals Deload
5×3 Dip, Pull-Up
Level 2
Strength
Push Press (4×10)
45, 65, 85, 95, 100.
Metcon
AMRAP in 25 Minutes:
20 Box Jumps, 24/20″
20 Toes-To-Bar
20 Double-Unders
6+2.
Gymnasticals Deload
5×3 Dip, Pull-Up
Level 2
Strength
Push Press (4×10)
45, 65, 85, 95, 100.
Metcon
AMRAP in 25 Minutes:
20 Box Jumps, 24/20″
20 Toes-To-Bar
20 Double-Unders
6+2.
Level 2
Gymnastics
LEVEL 2
5×5 Banded Muscle-Up Transitions
Green band, pretty ugly!
Metcon
5 Rounds For Time:
5 Power Cleans, 135/95
10 Front Squats, 135/95
20 Double-Unders
1:00 Rest
8:18.
Gymnasticals
AMRAP in 30 Minutes:
2 Chin-Ups
2 Dips
19.
5 rounds:
2 false grip ring rows, 3s eccentric, top of ring at hip; feet one foot in front of rings
Hip mobility in 90 second rest
2 ring push-ups, 3s eccentric, top of ring at mid-shin
Hip mobility in 90 second rest
Level 2
Gymnastics
AMRAP in 20 Minutes:
10 Second Tuck Planche
10 Second Front Lever
Tuck everything. All the bands.
Metcon
CrossFit Games Open 12.1
7-Minute AMRAP of:
Burpees to a 6″ target
81. Unbroken so the pacing was pretty good (?)
Gymnasticals
AMRAP in 30 Minutes:
2 Chin-Ups
2 Dips
17.
5 rounds:
2 false grip ring rows, 3s eccentric, top of ring at hip; feet one foot in front of rings
Squat mobility in 90 second rest
2 ring push-ups, 3s eccentric, top of ring at mid-shin
Squat mobility in 90 second rest
3×8 seated external rotation, 10#, 4s eccentric/2s bottom hold
Level 2
Ladies Night
Short Rowing “Cindy”
AMRAP in 15 Minutes:
5 Pull-Ups
10 Push-Ups
15 Air Squats
20 Calorie Row
5+35
Level 2
Gymnastics
LEVEL 2
AMRAP in 20 Minutes:
2 Chin-Ups
2 Dips
11 + 1 chin-up
Metcon
5 Rounds For Time:
40 Double-Unders
20 Russian Kettlebell Swings, 32/24kg
10 Pull-Ups
1:00 Rest
Gymnasticals
5 rounds:
2 false grip ring rows, 3s eccentric, top of ring at hip; feet one foot in front of rings
5 GHR in 90 second rest
2 ring push-ups, 3s eccentric, top of ring at mid-shin
5 Bulgarian split squats, each leg, 2×25# in 90 second rest
3×8 seated external rotation, 10#, 4s eccentric/2s bottom hold
1:00 plank between sets
Level 2
Social Sunday
CrossFit Games Regionals Team 14.7
Male/female pairs move through stations of:
500-meter row, partner completes 125 double-unders
(each)
50 deadlifts, partner holds barbell at the waist
(275 / 185 lb.)
50 toes-to-bars, partner hangs
10:55 with Anne and Stephen.
Level 2
Strength
Hang Clean + Front Squat + Push Jerk (15 minutes to work up to heavy complex.)
33, 63, 83, 103, 113, 123, 133.
Metcon
3 Rounds —
AMRAP in 3 Minutes:
5 Hang Power Clean, 115/75
4 Lateral Burpee Over Bar
5 HSPU
1:00 Rest
86 TOTAL REPS
HSPU to 1 abmat
Level 2
Ladies Night
Rowing “Nicole”
AMRAP in 20 Minutes:
500m Row
Max Reps Pull-Ups
18, 13, 10, 11, 9, 9.
61 total.
Gymnasticals
AMRAP in 30 minutes:
2 chin-up
2 p-bar dip
16.
Level 2
Metcon
AMRAP in 15 Minutes:
20 Box Jumps, 24/20
40 Kettlebell Swings, 32/24kg
60 Double-Unders
472 (3 rounds + 52 double-unders)
Gymnasticals
5 rounds:
2 false grip ring rows, 3s eccentric, top of ring at hip; feet one foot in front of rings
5 scaled pistols each leg in 90 second rest
2 ring push-ups, 3s eccentric, top of ring at mid-shin
5 scaled pistols each leg in 90 second rest