Warm-up
Run or Row
Mobility:
neck and shoulder
2 rounds:
10 – Strict press PVC or Appropriate BB
10 – Push ups
10 – Ring rows
10 – Push ups
10 – Ring rows
Strength
Shoulder Press
- Find a heavy single for today
- 5×5 @ 80% of 1 rm
Find a heavy single for today, followed by a 5×5 @ 80% of 1rm. Rest 60 sec between sets.
Metcon
8 min EMOM:
Min 1: 30/90 dubs/singles
Min 2 : 15 KB swings 53/35
Min 2 : 15 KB swings 53/35
CrossFit Games Open 12.5
Complete AMRAP in 7 minutes of:
3 – Thrusters 100/65
3 – Chest to bar Pull-ups
6 – Thrusters
6 – Chest to bar Pull-ups
9 – Thrusters
9 – Chest to bar Pull-ups
12 – Thrusters
12 – Chest to bar Pull-ups
15 – Thrusters
15 – Chest to bar Pull-ups
18 – Thrusters
18 – Chest to bar Pull-ups
21 – Thrusters
21 – Chest to bar Pull-ups…
3 – Thrusters 100/65
3 – Chest to bar Pull-ups
6 – Thrusters
6 – Chest to bar Pull-ups
9 – Thrusters
9 – Chest to bar Pull-ups
12 – Thrusters
12 – Chest to bar Pull-ups
15 – Thrusters
15 – Chest to bar Pull-ups
18 – Thrusters
18 – Chest to bar Pull-ups
21 – Thrusters
21 – Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Froning Bailey doing 12.5
https://www.youtube.com/watch?v=Xkera2fAXJ4
https://www.youtube.com/watch?v=Xkera2fAXJ4