Chipper

CF Open Workout 17.4

CrossFit Games Open WORKOUT 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups* Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target *Movement varies by division

Posterized

Every 2 minutes for 20 minutes: 1 Deadlift + 1 squat clean Build across the 10 sets. For time: 10 power cleans (185/125) 20 pull-ups 30 wall ball (20/14) 400m run 30 wall ball 20 pull-ups 10 power cleans

Split

5 sets of: Bench press x 5 Rest 60 seconds 8 elevated ring rows Rest 60 sec For time: 10 S2OH (155/110) 50 double unders 8 S2OH 40 Double unders 6 S2OH 30 double unders 4 S2OH 20 double unders 2 S2OH 10 double unders Core: coaches choice

Hop Scotch

Warm up: 4 sets of 60 sec max wall ball (20/14) Rest 60 For time: 9 squat snatch (135/95) 30 T2B 6 squat snatch 20 T2B 3 squat snatch 10 T2B Core: Coaches choice

ACF’s 12 Days of Christmas

Come out and enjoy the 12 days of Christmas with Atomic!  This workout is originally put together by our awesome programmer, Ramrod, and amazing coach, Teach!  This is our 9th year.  Be sure to give ACF credit, thank you! “ACF’s 12 Days of Christmas” 1 – 200m run 2 – muscle ups ( 1 rope […]

Prime Time

Warm up: coaches choice For time: 600m run 40 KB snatch (53/40) 40 V- ups 200m run backwards 40 V-ups 40 KB snatch 600m run

Open Season

Take 20 min and work to today’s heaviest snatch. Then For time: 5 S2OH (175/125) 10 power cleans (175/125) 15 bar hop burpees 500m run 15 bar hop burpees 10 power cleans 5 S2OH