A. Jerk – Heavy Double off the rack.
B. Against a 7 min clock:
50 wall balls, burpees in the time remaining.
Rest 3 minutes, repeat.
2015 Crossfit Games Event 10:
Bar Muscle Ups
*scaling options will, of course, be offered.
A. Deadlift 3×1
Add 5-10lbs to last weeks weight.
B. 3 Rds for time:
10 x DL (275/165)
50 x Double Unders
A. Practice Double Unders / HSPU
Against a 10 minute clock:
If you finish early, you rest. No matter what you must stop work :30s before the 10 minute cap ends to transition back to the row.
A. Press – 1 RM
B. EMOTM x 15 min:
10 Wall Ball shots (20lb /14lb)
Perfect wall ball shots, no bad reps. Feeling ambitious, how about 30lb /20lb
C. Running Intervals
A. Handstand Push Up practice.
B. Ascending Ladder HSPU / Back Squat
With a 20 minute running clock:
1 HSPU / 2 Back Squat (135/95)
2 HSPU / 4 Back Squat
3 HSPU / 6 Back Squat
10 HSPU / 20 Back Squat
If you finish under 20 minutes – AMRAP Burpees.
1. Snatch Review / Warm Up
2a. Against a 9 minute clock:
50 calorie row
40 wall balls
2b. Against a 6 minute clock:
Snatch 1 RM
This workout is 15 minutes total. If you finish 2a. under the 9 min cap you will use the extra time to build to a 1rm snatch. A and B are scored separately.
A. Deadlift – 3×3
Add 5-10lb to previous weeks working weight.
B. Volume Dip work.