CrossFit Des Moines Urbandale, CrossFit Waukee, North Ankeny CrossFit – CrossFit

Weightlifting

Front Squat (15:00 to build to a heavy double)

Metcon

Metcon (Time)

3 rounds for time of:

50 Double Unders

20yd Dumbbell Front Rack Walking Lunge 50/35

5 Bar Muscle-ups
20:00 cap

CrossFit Des Moines Urbandale, CrossFit Waukee, North Ankeny CrossFit – CrossFit

Metcon

Metcon (Time)

For time (Rx+):

60 Deadlifts 115/75 (135/95)

Run, 800m

45 Hang Power Cleans

Run, 400m

30 Squat Cleans

Run, 400m

15 Hang Power Snatches

Run, 400m

CrossFit Des Moines Urbandale, CrossFit Waukee, North Ankeny CrossFit – CrossFit

Weightlifting

Push Jerk+Split Jerk

15:00 to build to a heavy single

Metcon

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

30 Shoulder to Overhead 95/65 (115/75)

30 Box Jumps 24/20

30 Toes to Bar

CrossFit Des Moines Urbandale, CrossFit Waukee, North Ankeny CrossFit – CrossFit

Metcon

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

CrossFit Des Moines Urbandale, CrossFit Waukee, North Ankeny CrossFit – CrossFit

Weightlifting

Overhead Squat (10:00 to establish heavy single)

Tempo:

5 seconds down.

10 second at bottom.

Snatch Balance (10:00 to work to heavy single )

***NOT HEAVING.

Metcon

Metcon (AMRAP – Reps)

TABATA

Overhead Squat 45/35

Alternating Dumbbell Hang Power Clean

Push-ups

Toes to Bar
Format:

1. 8 consecutive rounds of each exercise (:20 work, :10 rest)

2. 1:00 rest between exercises

3. Post load of dumbbell to comments