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-
CrossFit Open 16.1 Workout
Rx:
20-min. AMRAP:
7.5m overhead lunge
8 burpees over bar
7.5m overhead lunge
8 chest-to-bar pull-upsM 42.5kg. W 30kg.
Scaled:
20-min. AMRAP:
7.5m front rack walking lunge
8 burpees over bar
7.5m front rack walking lunge
8 jumping chin-over-bar pull-upsM 20kg. W 15kg.
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Tommy Mac Workout
12 Burpees
12 Thruster 52.5/35kg
12 Bp
12 Power Snatch
12 Bp
12 Push Jerks
12 bp
12 Hang Squat Clean
12 Bp
12 OHS
12 bp
12 Thruster
12 Bp
12 Power Snatch
12 bp
12 Push Jerk
12 bp
12 Hang Squat Clean
12 bp
12 OHSTC 32 min
Sergeant Thomas R. MacPherson
Killed in action on October 12, 2012
Sgt. Thomas R. MacPherson, 26, was killed by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an a ssault against an enemy position when he was mortally wounded by small arms fire.
MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.
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Conditioning Workout
Complete the following chipper for time with a 4min on - 2 min off ratio:
15 Power Snatch 50/35kg
30 T2B
30 Box Jump
10 RMU / BMU
30 DB Push Press Alt 22,5/15kg
150 DU
30 Pull-Up
30 Burpee
90 m Farmers carry pinch grip 20/15kgTC 28min!
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Äijät: CrossFit Total Workout
1RM Backsquat
1RM Shoulder Press
1RM Deadlift
Score is total weight of all 3 lifts.
- 20min aikaa takakyykylle, 10min pystypunnerrukselle ja 20min maastavedolle.