1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes
F: 155-lb Barbell
M: 225-lb Barbell
To learn more about CrossFit Games Open 22.2 RX (Ages 16-54) click here
POWERLIFTING
Week 10 Day 4
Suicide Presses
6 Shoulder Presses into 12 Push Presses
4 sets @ 55% of Shoulder Press
Pendlay Row
Build to 80% and complete 3 reps
Arnold Press
8×8
Banded Upright Pulls
8×8
Rolling Dumbbell Tricep Extension
8×8
Concentration Curls
8×8
OLYMPIC LIFTING
Day 4
Snatch Pulls
5×3@80%
Front Rack Zotts Press
8×8@40%
(If you cannot perform a front rack Zotts press with a barbell use a Trainer or PVC)
Jerk Dips
5×3@80%
Jerk Balance
5×3@80%
Barbell Row
10@40%+15#’s
10@95% of 40%+15#’s
10@90% of 40%+15#’s
For Time:
200/180 Ski Erg Cals
2:00 work/2:00 rest
bike cals: 140/125
time cap:45 mins
POWERLIFTING
Week 10 Day 3
Suicide Squats
4 Front Squats @70% into 8 Back Squats
Dead Lift
Build to 80% for 3 reps
Good Morning
3×10@65%
Double DB Split Squats
8×8
Banded Leg Ext.
8×8
Reverse Hypers
5×10
OLYMPIC LIFTING
Day 3
3 Empty Barbell Complexes
3 Full Grip Front Squats+3 Shoulder Presses+3 Jerk Balances+3 Jerk Pos. Presses
Jerk w/pause in Dip+Jerk w/pause in Dip
1@40%
1@45%
2@50%
2@55%
3@60%
3@65%
2@70%
Jerk Singles
2@75%
3@80%
2@85%
1@90%
Dead Lift
10@40%+15#’s
10@95% of 40%+15#’s
10@90% of 40%+15#’s
Core:
50 GHD Sit Ups
Find a heavy single.
AMRAP x 12
12 OAA DB Hang Cleans
100m Suitcase Carry
12 T2B
CrossFit Wig Wag 