Author: The Black Book

“Barbara”

5 Rounds for time:
20 Pull-up
30 Push-up
40 Sit-ups
50 Squats

Rest 3min between rounds

Compare your score

Back Squat
BS 1*10 60%
BS 1*8 65%
BS 1*8 70%
BS 1*8 75%

For time:
1k Row
30 Power Clean 100/70

Thruster / push press / push jerk / split jerk
1-1-1-1-1-1-1

A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

Team workout,

“Gaza”

5 rounds for time of:
35 kettlebell swings, 1.5 pood
30 push-ups
25 pull-ups
20 box jumps, 30-inch box
1-mile run

Clean + Front squat + Jerk
1+3+1
work up to 75% for 3 sets
80% for 2 sets
85%x1+2+1×1 set
take % off best cln and jerk

Courtesy of http://crossfitweightlifting.com/

Weighted Dip
10-8-6-4

For time:
100 Double-under
21 Handstand push-ups
75 Double-under
15 Handstand push-ups
50 Double-under
9 Handstand push-ups

Back Squat
10-8-6-4

10 Rounds:
6 Toes to bar
5 Front squat 90/62,5

Work up to a heavy 8rep Deadlift

Partner workout,

6 Rounds:
20 Shoulder to Overhead 60/40
30 Deadlift 60/40
100 Double-under

Split reps between partners as desired

20 min Cap

Reebok CrossFit Games Open

WORKOUT 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

More info here

Snatch technique drills

For time and reps:
1 mile run
rest 2 min
1 km row
rest 2 min
2 min AMRAP of,
Burpees