Just what the doctor Rx'd Workouts
Need a training program?
We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!
Training programs-
4x1600m Speedwork (7 mi total) Workout
7 miles total (1mi WU, 4x1600m repeats w/ 800m rest)
Total time: 57:48
Avg Pace: 8:15
Elevation: 269ft
Calories: 1,0041mi WU: 9:19
1st 1600m: 7:28
800m: 4:45
2nd 1600m: 7:15
800m: 4:45
3rd 1600m: 7:12
800m: 4:51
4th 1600m: 7:11
800m CD: 5:02 -
Friday Funday Workout
Strength
Clean & Jerk
1RM
115#MetCon
Partner Workout
5 minutes:
1 partner does 10 Ball Slams while the other does as many Sit-ups as possible
30# ball
131 situps -
Open 12.1 Workout
As many reps as possible in 7 minutes of
BurpeesJumping to touch a six inch target with both hands.
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Open WOD 12.2 - Snatch it UP Workout
CrossFit Open Games WOD 12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch 45 lbs
30 Snatch 75 lbs
30 Snatch 100 lbs
Max Rep Snatch 120 lbsTotal snatches: 35
75lbs is definitely a PR for me. I haven't done the snatch too often but thankfully went to a couple of Caleb's classes. 45 was probably my prior PR.
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Crossfit Games Open WOD 12.2 Workout
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Crossfit Open 12.2 Workout
WOD:
10 Min to complete:
30 Snatches @ 45#Since I can not do 75#, finish with AMRAP of:
10 Burpees
15 Push Press @ 45#
20 Wall Balls @ 14# (10#)
Final: 30 snatches, 1 + 25 rounds of AMRAP
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Crossfit Games Open WOD 12.2 Workout
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Performance programming 17/4 Workout
WOD 1.
Run 800m
50 x 24kg Single Arm Kettlebell SnatchRun 800m
WOD 2.
4 rounds for time (12 minute cut off)
20 HSPU30 TTB
WOD 2. completed 2 rounds, 20 HSPU + 18 TTB