A. E3M for 12 (4 sets)

• Barbell Hip Thrusts x 6-8
• Supinated-Grip (Underhand) Bent-Over Barbell Row x 6-8

 

B. For time:

• 21 Deadlifts (70/100)
• 400 Meter Run
• 15 Deadlifts
• 400 Meter Run
• 9 Deadlifts
• 400 Meter Run

12 min cap

A. Push Press

• 2-2-2-2-2

E2M

 

B. CrossFit Games Open WOD 12.3

18 Min AMRAP:

• 15 BXJ (20/24)
• 12 Shoulder to Overhead (35/50)
• 9 Toes to Bar

Tabata This

• Tabata Row

Rest 1 min

• Tabata Squat

Rest 1 min

• Tabata Pull-up

Rest 1 min

• Tabata Push-up

Rest 1 min

• Tabata Sit-up

 

Tabata = 8 x 20 sec intervals of work with 10 sec rest.

 

Finisher: Tail Pipe Partner WOD

• 3 x 250m Row each
• While 1 partner rows the other holds 2 x KB (16/24) in Front Rack.

 Partner cannot start rowing until other partner has KB in front rack & stop if taken down. 5 burpees each if KB placed on floor at any time.

A. Back Squat

• 4-4-4-4-4

E2.5M

Aim for 80-85% 1RM

 

B. 14 min AMRAP

• 30 Double-Unders (60 singles)
• 10 Front Squat (42.5/60)
• 100m Unusual Object Carry
  •  15/20kg Plate
  • 7/9kg Med Ball
  • 16/24kg Kettlebell
  • 15/22.5kg DB

Place a variety of these objects at the door on grass and athletes to choose different object each time.

 All items to be placed back on the grass. Dropping an item incurs a 10 burpee penalty.

A. Handstand Play

• Spend 10 Minutes working on handstands

 

B. EMOM 10

• 1 x Clean & Jerk @ 80%

 

Goal is technical perfection for all 10 reps.

Do not attempt for a new PB – this is not the aim.

 

C. For time:

• 50 Power Cleans (50/70)

At the beginning of every minute, including 0:00, perform 5 burpees, for the rest of the minute perform as many power cleans as you can during that minute.

Time cap:  10 mins

If not completed in 10 mins, note time as 10.00 and note how many power cleans completed.

“Karabell”

10 Rounds

• 3 Snatch (42.5/60)
• 15 Wall Balls (7/9)

 

Straight into:

 

“The Animal”

• 150 KBS (24/32)

35 min cap.

If capped, note how many KBS completed.

Power clean for newer athletes in Karabell

A. EMOM 12 (4 sets)

1- 30 sec strict ring dips

2 – 30 sec Lsit / Lsit hang / hollow hold

3 – 30 sec DB/KB Seated Strict Press

 

As many reps as possible but focus on solid, control & proper reps rather than max score

 

B. 15 min AMRAP

• 200m Run
• 2 Wall Walks
• 10 T2B
• 20 O/H Walking Lunges (15/20 plate)

A. Deadlift

• 5-5-5-5-5

E2M

 

B. 10 min AMRAP

• 30 Double-Unders
• 10 Deadlifts (60/85)
• 10 Pull-Ups

 

Ideally deadlifts unbroken throughout with lighter load.

 Should be moving through each movement quickly.

 Scale to 50 singles.

A. EMOM 12

• 1 x Clean & Jerk

 

B. 3RFT

• 9 Thrusters (35/50)
• 15 Power Cleans
• 21 Burpees Over the Bar

15 min cap

 

Thrusters unbroken or max 2 sets, power clean in sets of 5 minimum.

A. Bench Press

• 3-3-3-3-3

 

E2M

If 1RM known aim to keep all sets above 80% of your 1-RM

 

B. E6M for 18 (3 sets)

• 500m Row
• 20 Box Jump Overs (20”/24)
• 20/30 Hand Release  Push-Ups

Score time each set.

Adjust reps of push-ups as required.