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-
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Mr. Clean Workout
Skill:
Outlaw snatch and clean and jerk percentages.. Hit 295lb for a 10lb PR!
For time:
4 rounds:4 Power Cleans ( 225lb.
8 Pull ups)
12 Box JumpsTime 5:18
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Back Squat 75% x 5, 80% x 5, 85% x 5+ Workout
Warmup, 75% x 5, 80% x 5, 85% x 5+
Wendler Week 1, Wave A, Workout A
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1-3-12 Power Cleans & Romanian Dead Lifts & Metcon (H Clns, Ring Rows, GHD situps) Workout
Strength:
Power Cleans - 5x135, 5x155, 5x175, 5x195, 5x205
Romanian Deadlifts - 5x225, 5x315, 5x345, 5x375, 5x4004 Rnds - 10 Hang Cleans (115lbs), 10 Ring Rows, 10 GHD Situps
Time: 6:37
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2 mins each/10mins total - Row(calories), Swings (24), Single Unders, Sit-ups, Burpees Workout
351 total
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Crossfit Games Open WOD 12.3 Workout
18 minutes as many rounds as possible of:
-15 box jumps (24"/20")
-12 shoulder to overhead (115/75)
-9 toes to barFor official rules on this WOD see this link:
http://games.crossfit.com/workouts/the-open?#tabs-3 -