Weightlifting Bulgarian Split Squat (8 reps (each side) @ 20X1) – CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleansM: 50-lb. dumbbells F: 35-lb. dumbbells* alternating between toes-to-bars and bar muscle-ups every 2 rounds – Cool Down 5-10 Minutes of Light Cool Down on Concept 2 or Assault BikeRead more

Gymnastics 15 Minutes to work on the below Two Skills: Station 1 – Rope Climb Skill Practice (if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs) Station 2 – Handstand Walk Practice (use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down) OR Weightlifting THIS IS NOT OPEN GYM! BUT IF YOU MISSED A DAY THIS WEEK YOU CAN DO ONE OF THE FOLLOWING 15 Minutes to make up a missed strength day from earlier this week (this week only) Back Squat Snatch Deadlift – Metcon For max reps: 3 Minutes of Double under 3 Minutes of Strict Handstand Push-Ups 3 Minutes of Rowing for CALS 3 Minutes of Ring Dips 3 Minutes of Push-UpsRead more

Christina with that solid Kettlebell lockout! – Weightlifting Deadlift Set 1 – 55% x 8 reps Set 2 – 65% x 6 reps Set 3 – 75% x 4 reps Set 4 – 85% x 2 reps Set 5 – 92% x 1 rep Set 6 – 98% x 1 rep Rest 3 minutes between sets. – Metcon Four rounds for time of: Run 400 Meters 25 Kettlebell Swings (24/16 kg) RX+ (32/24 kg) 15 Toes to BarRead more

Weightlifting For the following 16 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavier loading. Every 60 seconds for 6 minutes (6 sets): High-Hang Snatch (2 reps @ 50-70% of 1 RM) Rest 60 seconds, and then… Every 90 seconds, for 9 minutes (6 sets): Hang Snatch (1 rep @ 70-90% of 1 RM) – Metcon Every 6 minutes, for 18 minutes (3 sets) for times: Row 500 Meters 15 Burpee Box Jump-Overs (24″/20″) These should be high intensity, sprint sets.Read more

Squats and Wall Balls to work off that Thanksgiving Dinner! – Weightlifting Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% followed by…One set of: Back Squat x Max Unbroken Reps @ 80% – Metcon Five rounds for time of: 40 Double-Unders RX+ 10 Triple unders 20 Wall Ball Shots (20/14 lbs) 10 Chest-to-Bar Pull-UpsRead more