11/17/2017

CrossFit Stand and Battle – CrossFit

Conditioning

Air Bars (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 25:

10 Back Rack Reverse Lunges (75/55)

10 Cleans (75/55)

20 Lateral Bar Hops

200 Meter Row

*Relay style. Athlete 2 can start once athlete 1 leaves for the row.

11/16/2017

CrossFit Stand and Battle – CrossFit

Strength WOD

Metcon (3 Rounds for weight)

On the 2:00 x 7:

3 Hang Squat Cleans + 1 Jerk

On the 2:00 x 5:

2 Front Squats

On the Minute x 3:

1 Front Squat
Record heaviest load for each EMOM Set.

Conditioning

Big Nasty (Time)

3 Rounds:

7 Ring Muscle-Ups

50 Air Squats

10 Hang Power Snatches (115/80)

11/15/2017

CrossFit Stand and Battle – CrossFit

Strength WOD

Deadlift (5 Sets of 3 Reps, climbing)

Record Heaviest Load

Conditioning

Dead Sprint (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 18:

7 Deadlifts (225/155)

100 Meter Run

7 Calorie Row

Partners complete full round, then switch.

11/14/2017

CrossFit Stand and Battle – CrossFit

Gymnastics Conditioning

Metcon (Time)

2 Rounds:

60% of Max Unbroken Strict Handstand Push-ups

50% of Max Unbroken Strict Handstand Push-ups

40% of Max Unbroken Strict Handstand Push-ups

*Rest as little as needed between unbroken sets, and rest 2:00 between rounds.

Conditioning

Criss Cross (AMRAP – Rounds and Reps)

AMRAP 15:

30 Double Unders

15 Power Cleans (115/80)

30 Double Unders

15 Toes to Bar

11/13/2017

CrossFit Stand and Battle – CrossFit

Strength WOD

Thruster (Heavy Set of 5)

Conditioning

Hopped Up (AMRAP – Rounds and Reps)

AMRAP 7:

3 Thrusters (95/65), 3 Lateral Burpees

6 Thrusters (95/65), 6 Lateral Burpees

9 Thrusters (95/65), 9 Lateral Burpees

Add 3 Repetitions per round.

11/11/2017

CrossFit Stand and Battle – CrossFit

Three Wise Men Tribute (3 Rounds for reps)

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

20 Pull-Ups

Rest 2 minutes, and then…

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here