Author: snoridgecf

Dumbbell Bench Press 12-12-12

Dumbbell Bench Press 12-12-12

Use the heaviest weight you can for each set.
Rest as needed between sets.

4 RFT: Power Snatch, Wall Walks, and Ring Dips

4 rounds for time of:
10 Power Snatches, 95/65 lbs
5 Wall Walks
15/10 Ring Dips
Rest 1 min

Solo WOD: AMRAP 10 mins: DB Push Press, Walking Lunges, and Double Unders

Complete as many rounds as possible in 10 mins of:
8 Dumbbell Push Press, pick load
16 Walking Lunges
24 Double Unders

Team WOD: 3 RFT: DB Push Press, Walking Lunges, and Double Unders

3 rounds for time of:
40 Dumbbell Push Press, pick load
60 Walking Lunges
100 Double Unders

26.3 Rx’d and Scaled: CrossFit Games Open

For time:
2 rounds of:
12 Burpee Over Bars
12 Cleans, weight 1
12 Burpee Over Bars
12 Thrusters, weight 1
— then —
2 rounds of:
12 Burpee Over Bars
12 Cleans, weight 2
12 Burpee Over Bars
12 Thrusters, weight 2
— then —
2 rounds of:
12 Burpee Over Bars
12 Cleans, weight 3
12 Burpee Over Bars
12 Thrusters, weight 3

Time cap: 16 mins

♀ 65, 75, 85 lb (29, 34, 38 kg)
♂ 95, 115, 135 lb (43, 52, 61 kg)

26.3 Scaled / Teens 14-15 – CrossFit Games Open

For time:
2 rounds of:
12 Burpee Over Bars
12 Cleans, weight 1
12 Burpee Over Bars
12 Thrusters, weight 1
— then —
2 rounds of:
12 Burpee Over Bars
12 Cleans, weight 2
12 Burpee Over Bars
12 Thrusters, weight 2
— then —
2 rounds of:
12 Burpee Over Bars
12 Cleans, weight 3
12 Burpee Over Bars
12 Thrusters, weight 3

Time cap: 16 mins

*Scaled- may step over

♀ 45, 55, 65 lb (20, 25, 29 kg)
♂ 65, 85, 95 lb (29, 38, 43 kg)

Power Snatch 3-2-1-1-1

Power Snatch 3-2-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

7 RFT: Shuttle Runs and Power Snatches

7 rounds for time of:
6 Shuttle Runs, 50 ft
5 Power Snatches, 135/95 lbs

FT: Hang Power Cleans, Row, and Box Jumps, Row

For time:
21 Hang Power Cleans, 135/95 lbs
21/15 Row Calories
15 Hang Power Cleans, 155/105 lbs
15/10 Row Calories
9 Hang Power Cleans, 175/120 lbs
9/7 Row Calories
Rest 5 mins
21 Box Jumps, 24/20 in
21/15 Row Calories
15 Box Jumps, 24/20 in
15/10 Row Calories
9 Box Jumps, 24/20 in
9/7 Row Calories

Lifting: Deadlifts and Single Arm DB Romanian Deadlifts

Deadlift 3-3-3-3, using heaviest weight per set
Single Arm Dumbbell Romanian Deadlift 4-4-4-4, using heaviest weight per set

5 RFT: Deadlifts and AbMat Sit-ups

5 rounds for time of:
15 Deadlifts, 155/105 lbs
25 AbMat Sit-ups

Front Squat 6-5-4

Front Squat 6-5-4

Use the heaviest weight you can for each set.
Rest as needed between sets.

Pull up12 mins AMReps: Pull-ups, Push-ups, Med Ball Cleans, then Max Bike Cal

As many reps as possible in 12 mins of:
12 Pull-ups
12 Push-ups
12 Medicine Ball Cleans, 20/14 lbs
12 Pull-ups
12 Push-ups
12 Medicine Ball Cleans, 20/14 lbs
12 Pull-ups
12 Push-ups
12 Medicine Ball Cleans, 20/14 lbs
12 Pull-ups
12 Push-ups
12 Medicine Ball Cleans, 20/14 lbs
Bike Calorie

Team WOD: AMRAP 21 mins: Rows, 5 Deadlift + 4 Hang Power Clean + 3 Push Jerks, and Sit-ups

Complete as many rounds as possible in 21 mins of:
Row, 150/125 m
5 Deadlift + 4 Hang Power Clean + 3 Push Jerk, 115/75 lbs
15 AbMat Sit-ups

Solo WOD: AMRAP 14 mins: Rows, 5 Deadlift + 4 Hang Power Clean + 3 Push Jerks, and Sit-ups

Complete as many rounds as possible in 14 mins of:
Row, 150/125 m
5 Deadlift + 4 Hang Power Clean + 3 Push Jerk, 115/75 lbs
15 AbMat Sit-ups

26.2 Rx’d and Scaled: CrossFit Games Open

For time:
Dumbbell Overhead Walking Lunge, 80 ft
20 Alternating Dumbbell Snatches
20 Pull-ups
Dumbbell Overhead Walking Lunge, 80 ft
20 Alternating Dumbbell Snatches
20 Chest-to-bar Pull-ups
Dumbbell Overhead Walking Lunge, 80 ft
20 Alternating Dumbbell Snatches
20 Muscle-ups

Time cap: 15 mins

♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell

26.2 Scaled – CrossFit Games Open

For time:
Dumbbell Overhead Walking Lunge, 80 ft
20 Alternating Dumbbell Snatches
20 Jumping Pull-ups
Dumbbell Overhead Walking Lunge, 80 ft
20 Alternating Dumbbell Snatches
20 Pull-ups
Dumbbell Overhead Walking Lunge, 80 ft
20 Alternating Dumbbell Snatches
20 Chest-to-bar Pull-ups

Time cap: 15 mins

♀ 20-lb (10-kg)
♂ 35-lb (15-kg)

Squat Clean + Front Squat 1-1-1-1

Squat Clean + Front Squat 1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

7 RFT: Rows and Squat Cleans

7 rounds for time of:
Row, 200/150 m
5 Squat Cleans, 155/105 lbs