WORKOUT OF THE DAY

CrossFit

For time with a partner:
1,000m run
– Split the runs. One person works at a time.

Right into…

50 Curtis-P Complex (25/35 kg)*
* Both partners perform 4 burpees at the TOP of each minute.

Finish with…

850/1,000m row
– Split the row. One person works at a time.

– One person works to accumulate the Curtis-P Complex at a time, switching every minute. The partner on the barbell can start accumulating Curtis-P Complexes as soon as they have finished doing burpees.

Curtis P Complex = 1 Power Clean + Lunge (R) + Lunges(L) + Push Press 

TimeCAP 25minutes

WORKOUT OF THE DAY

CrossFit

A. Every 2:00 for 6 rounds:
3 hang power snatches

B. For time:
21-15-9:
Hang power snatches (30/42,5 kg)
Toes-to-bars

TimeCAP 6minutes

WORKOUT OF THE DAY

“AGOQ 17.1”

2017 CROSSFIT GAMES AGE GROUP ONLINE QUALIFIER WOD #1
For Time
100 Dumbbell Snatches (22,5/15kg)
80 calorie Row
60 Burpees
40 Muscle-Ups

Time Cap: 25 minutes

WORKOUT OF THE DAY

CrossFit – Leg Day
A. 5-5-3-3-1-1-1:
Back squat
Rest 2:00 minutes b/t sets

B.AMRAP 10:

Wall-ball shots (6/9 kg)(2.7/3 m)

– Perform a DB 30.5-m farmers carry (4x25ft or 2x50ft segments) after every 20 reps.
– Use two DBs (15/22,5kg).

WORKOUT OF THE DAY

CrossFit

A. 5sets:
10 suitcase deadlifts

B. 5 rounds for time:
40 double-unders
30 box step-ups (51/61 cm)
20 KB swings (16/24 kg)

TimeCAP 18minutes

WORKOUT OF THE DAY

A. 12:00 to work to a heavy 2-rep-max shoulder press

B. EMOM 10:
7 DB shoulder presses (15/22.5 kg)
AMRAP calorie row OR bike
– Use two DBs.

C. Accumulate (optional)
50 DB Bent over Rows

WORKOUT OF THE DAY

Murph

For time:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run
– Partition the pull-ups, push-ups, and squats as needed. Start and finish with a 1-mile run. If you have a 20-lb vest or body armor, wear it.

TimeCAP 35-50minutes

WORKOUT OF THE DAY

A. 3 rounds for time with a partner:
50-calorie Assault/Echo bike
1:00 synchronized handstand hold
50 Deadlifts @60/85kg

– Split up the bike and Deadlifts; one person working at a time.

TimeCAP 25minutes

B.Accumulate:
3:00 weighted plank hold (15/20 kg)

WORKOUT OF THE DAY

A. 4 sets with a partner:
200-m run
– One partner runs while the other rests.
– Each partner runs 4×200-m.
– Work on running technique rather than speed.

B. 3 rounds for time:
20 Medball sit-ups
20 burpee box jump-overs (51/61 cm)
20 wall-ball shots (9/12 kg) (2.7/3 m)

TimeCAP 18minutes