Tuesday Strength + Metcon Deadlift (Weight) Every 3:00 for 12:00 4×4 Deadlifts @ 80-85% of your 1RM *this should be a moderate to heavy weight Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP 10 Push Press (95#/65#) 7 Burpee Box Jump Overs 1 Rope Climb
Manic Monday Metcon (AMRAP – Reps) 10 Min AMRAP 6 Hang Power Cleans (135/95#) 8 Toes to Bar (or 12 Hanging Knee Raises) REST 2 MINUTES 10 Min AMRAP 10 Dumbbell Snatch (alternating) 50/35# 30 Mountain Climbers We’re scoring total reps on this one guys.
Saturday Community Wod Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP: 12 Renegade Rows (with Push up)@35/25 12 DB Paralette Pass Throughs 12 Box Jump Overs@24/20 Rest 2:00 8 Min AMRAP: 10 Alt Kettle Bell Snatches@53/36 10 Goblet Squats 12 Cal Row, Bike, Ski Rest 1:30 4 Min AMRAP: 15 Push-ups 15 Sit-ups 15
22.3 – LET’S FINISH STRONG CrossFit Games Open 22.3 RX (Ages 16-54) (Time) For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes F: 65 lb, then 75 lb, then 85 lb M:
Strength and Metcon Bench Press (Weight) Every 3:00 for 12:00 4×8 @ 70-75% of 1RM Metcon (Time) 5 Rounds 6 Devil Press 50#/35# 5 Power Snatch 115#/75# 15 Dumbbell Hop Overs Rest 3 Min 5 Rounds 6 Devil Press 50#/35# 5 Power Snatch 115#/75# 15 Dumbbell Hop Overs Record total time in Wodify including 3
