The Mocking Games
The Mocking Games are coming to Outlier CrossFit on Saturday September 14th! All the workouts have been released so time to get your team signed up. Get all the info here.
MONDAY, AUG 19
STRENGTH
Pause Back Squat
5×2
Warm-up and then perform 5 working sets of 2. Pause for 2 seconds at the bottom of the squat.
METCON
3 rounds, 3 min work / 2 min rest:
Rx
20/16 cal row
16 American KB swings (53/35)
Max DB push press in time remaining (2 x 50/35)
Rx+
20/16 cal row
10 double KB hang snatch (2 x 53/35)
Max handstand push-ups in time remaining
Record number of HSPU each round.
TUESDAY, AUG 20
STRENGTH
EMOM 8:
Hang power snatch + power snatch (1+1)
Build to something challenging for the day. Bar may be dropped between reps. This is warm-up for the metcon.
METCON
AMRAP 15:
10 power snatch (95/65)
30 double unders
10 pull-ups
30 double unders
WEDNESDAY, AUG 21
STRENGTH
Every 2:00 x 6:
2 cleans
If you are doing it right, these should be squat cleans! Attempt to beat your weight from last week.
METCON
For time:
30 hang power cleans (155/105)
50 wall balls (20/14)
800m run
50 wall balls (20/14)
30 hang power cleans (155/105)
-15:00 cap-
Rx+ = hang power cleans at 185/125
Misfit WOD 8/13/19
THURSDAY, AUG 22
SKILL
~10 minutes to work on rope climb technique. Your coach can show you the different styles and help you practice.
If you are still learning rope climbs, today’s workout is a good opportunity to practice. The reps can be reduced to a number that is reasonable for you (1 or 2, even partial height climbs to get more practice in).
METCON
4 rounds:
500m row or 0.7mi bike
15 burpees
3 rope climbs
Rx+
5 rounds
First rope climb legless
FRIDAY, AUG 23
METCON
Every 2:00 x 5:
12 front squat (165/110)
12 toes-to-bar
-Rest 4:00-
Every 2:00 x 5:
12 thrusters (115/75)
12 sit-ups