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-
Back Squat/Pull-up/Conditioning Workout
A) Back squat – build to a 1RM (use prescribed loading to get warmed up)
103#
B) 1 set: AMRAP strict pull ups @ 3010
C) Weighted pull up – build to a max (if 3 or more on B)
or Assisted strict pull ups @ 3010; take 5 sets t0 find a 3RM
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Conditioning
3 sets for total time:
Row 200 meters
15 russian kettlebell swings
10 burpess (6′ target)
rest 2 min11:53
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CrossFit Games Open 12.3 Workout
Warm Up
Strength / Skill:
5x3 Strict PressWOD - 18min AMRAP:
- 15 Box Jumps (24"/20")
- 12 Push Press (#115/75)
- 09 Toes to Bar (Sub: 1:1 Abmat, 1:1 GHD) -
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1-6-14 Wendler (BP, HC, DL) Workout
Wendler Strength:
Bench Press - 3x225, 3x 240, 3x250
Hang Cleans - 3x190, 3x 205, 3x215
Deadlift - 3x380, 3x405, 3x430Double Unders - 30 x 9 = 270 reps
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Clean & Jerk - EMOM 4/6/8/10 Workout
Clean & Jerk 115#
4/min for 3'
6/min for 3'
8/min for 3' - finished 2 rds, took 3rd off
10'min for 3' - 9 1st rd, took 2nd off, 10 3rd rd -
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JT Attempt Workout
Got into my second set on the 5th or 6th dip and had to go take care of kids, couldn't complete the WOD.