Strength 1
Power Snatch 3x3
3 Power Snatch x 3 sets @70% of 1RM Snatch
* Rest 60-90 seconds between sets *
Strength 2
Overhead Squat 3x3
3 Overhead Squats x 3 sets @70-80% of 1RM Snatch
* Rest 60-90 seconds between sets *
WOD
"Incredible Hulk"
For Time:
12 Burpee Box Get Over 30"/24"
24 Pull-ups
12 Burpee Box Get Over 30"/24"
18 Chest to Bars
12 Burpee Box Get Over 30"/24"
12 Bar Muscle-Ups (Or 24 Chest to Bar)
CrossFit Open Workout 22.3
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)
95#/65#, then 115/75#, then 135#/85#
Time cap: 12 minutes
WOD
"Throw It Back"
AMRAP 22:
1 Bar Muscle-ups/ 1 Strict Chest to Bar PU/ 3 Kipping Pull Ups
10 Wall Balls
200 Meter Bike
Partner Completes 1 Full Round Then Switch
*Score = Rounds + Reps completed
Pre WOD
"NCMETCON BASELINE I.I"
I. ON A 10:00 RUNNING CLOCK...
Run 1 Mile then in Remaining Time Max Meters on Rower
(Score is Time + Note Meters Earned)
WOD
"NCMETCON BASELINE I.II"
II. AMRAP x 15 MINUTES
5 Pull-ups or Bar Muscle-Ups
10 Hand Release Push-Ups
15 Air Squats
(Score is Rounds + Reps)
