This is the last week for the CrossFit Open and next week is benchmark week. Get Ready! |
TK Holly
Craig Melissa
Brad Kim
Strength: Back Squat 70% x 1, 80% x 1, 90% x max reps
Conditioning: Three rounds. Not for time of:
- 500m Row
- 20 GHD Sit Ups
- 15 foot Rope climb, 2 ascents
If you have never done GHD Sit Ups in a workout before, then scale to Abmat Sit Ups. Try to perform the 500m Row all out each round. If you go fast enough to make the big board, have a coach write in your score.
Post weights and fastest 500m Row to comments.
185, 205, 230# x4
ReplyDeleteSWOD: 140x1, 160x1, 180x4
ReplyDeleteMetcon: 1:52, 1:58, 2:02, 15lbs weighted ab situps, 6 rope climbs (first 2 unbroken)
SWOD: 140X1, 160X1, 180X9
ReplyDeleteMETCON: 148.3 500M Row, 20 GHD, 2 rope climbs
SWOD: 80x1, 95x1, 105x3
ReplyDeleteMetcon: 2:14, 2:22, 2:25-500m Row, situps, rope pull ups
SWOD: 225x1, 250x1, 285x1
ReplyDeleteMETCON: 1:35, 1:55, 2:05
SWOD: 125x1, 145x1, 165x4
ReplyDeleteMetcon: 2:02, 2:23, 2:11
Swod: bench press ,225,245,255,265,275 x3
ReplyDeleteMetcon: 500m 1:34
Swod: 110x1, 125x1, 140x3
ReplyDeleteMetcon: best 500m row 2:08, 10# GHD sit ups
SWOD: 185,205,235x1
ReplyDeleteMETCON: 500 Row 2:01
SWOD: 195x1,205x1,225x6
ReplyDeleteMetcon: 2:07,2:11,2:23/GHD Situps/1 rope climb first 2 rounds, rope pull ups last round
1-500m row= 1:30= PR by 8sec
ReplyDelete2-500m row= 1:40
3-500m row= 2:00
the rest Rx