An Open Tester III – 22/1/18

Strength

A. Back Squat 5 x 5 @ 60%

B. Weighted Stepups 12’s x 4

Conditioning – Open Test 15.4

As many reps as possible in 8 mins of:
3 Handstand Push-ups
3 Cleans, 185/125 lbs
6 Handstand Push-ups
3 Cleans, 185/125 lbs
9 Handstand Push-ups
3 Cleans, 185/125 lbs
12 Handstand Push-ups
6 Cleans, 185/125 lbs
15 Handstand Push-ups
6 Cleans, 185/125 lbs
18 Handstand Push-ups
6 Cleans, 185/125 lbs
21 Handstand Push-ups
9 Cleans, 185/125 lbs
24 Handstand Push-ups
9 Cleans, 185/125 lbs
27 Handstand Push-ups
9 Cleans, 185/125 lbs
30 Handstand Push-ups
12 Cleans, 185/125 lbs ….etc,

Weight rounded to 85/57.5kg

adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Finisher – Death By Burpees
With a continuously running clock perform:
2 Burpees in the first 1 min
4 Burpees in the second 1 min
6 Burpees in the third 1 min …
Continuing this for as long as you are able.

A leg Burner – 18/1/18

CrossFit Output – A leg Burner with a push

Strength
A. Bench Press 7-7-7-7-7
Use heaviest weight across for all sets
A2. Bent Over Reverse Flys

Conditioning
Complete as many rounds as possible in 12 mins of:
6 Handstand Push-ups
8 Front Squats, 52.5/35kg
10 Row Calories

Finisher

8 x 20 secs / 10 secs
Tabata Hollow Rock
Tabata Hollow Hold

The Open is Coming – 15/1/18

Skill
Double Unders – Complete 5-10-15-20-15-10-5

Strength

A. Back Squat 7-7-7 Find and hold same weight across

B. Kettlebell Walk Lunge 20-20-20 Use heaviest Weight per set

Conditioning

CrossFit Games Open 14.4
As many reps in 14 mins as you can of:
60 Row (calories)s
50 Toes-to-bars
40 Wall Balls, 20/14 lbs, 10/9 ft
30 Cleans, 135/95 lbs
20 Muscle-ups


Finisher – EMOM
7-10 Burpees Every minute for 10 Minutes