Full Body Strength
4 Rounds
10 Dumbbell Man Makers
20 Tuck-ups
Full Body Sprint Workout
Tabata Cardio
Rest 1 min
Tabata Single Arm DB Hang Power Clean
Rest 1 min
Tabata Single Arm Dumbbell Push Jerk
Rest 1 min
Tabata Weighted Sit-up
Finisher
3 Rounds
15 Dumbbell Tricep Extensions
15 Supermans
STRENGTH
Seated Dumbell Press
-Build to 1RM
– 3 Reps at 80% of 1RM
– Max Reps 60% of 1RM
BUILD
Deficit Push-Ups 3×12
Single Arm Bottoms-up Kettlebell Press 30-30-30
Dumbbell Snow Angel 12-12-12
Barbell Curl 21-21-21
STRENGTH
Every 2 mins for 8 mins.
3 Deadlifts, 65% 1RM
WORKOUT
«23.3 Rx’d – CrossFit Games Open»
Starting with a 6 min time cap, complete as many reps as possible of:
5 Wall Walks
50 Double Unders
15 Snatches
5 Wall Walks
50 Double Unders
12 Snatches
If completed before the 6 min time cap, add 3 mins and complete:
20 Strict Handstand Push-ups
50 Double Unders
9 Snatches
If completed before the 9 min time cap, add 3 mins and complete:
20 Strict Handstand Push-ups
50 Double Unders
6 Snatches