Burpees

CrossFit® Open workout 23.2

23.2A AMRAP in 15 minutes

  • 5 burpee pull-ups
  • 10 Shuttle Runs ( 1 rep = 25ft out/ 25ft back)

*Add 5 burpee pull-ups after each round

23.2B 5 minutes

  • Establish 1-rep-max thruster (from the floor)

24 min ALT EMOM

  • Odd Minutes:
    • 5 Snatches at 105lbs
    • 5 Over the Bar Burpees
  • Even Minutes
    • 10 Cal Assault Bike

6 Rounds for time (40min cap)

  • 7 Ring Dips
  • 7 Thrusters (95/65)
  • 7 Toes-to-Bar
  • 7 Deadlifts (255/165)
  • 7 Burpees
  • 7 KB Swings (70/53)
  • 7 Pull-ups

2 x 25m overhead med ball carries.

Tags:

Optional Strength: Squats

The Ghost
6 rounds of:

1 minute of rowing
1 minute of burpees
1 minute of double-unders, jump rope, or plate jumps
1 minute of rest

Off CrossFit® main site.

Optional: Deadlift

24 min AMRAP

  • 7 Push-ups
  • 7 Thrusters (115/75)
  • 7 Toes-to-Bar
  • 7 Burpees
  • 7 Kettlebell Swings (2/1.5 pood)
  • 7 Pull-ups
  • 7 Lunges with Kettlebell.

1, 2, 3, 4, 5, 4, 3, 2, 1 For Time (16 min cap)

  • Deadlifts (315 / 185)
  • Bar Facing Burpees
  • Wall Walks

7 rounds of 2min work and 1 min rest

  • : 30-sec max cal AB
  • 3 squat cleans (165/105)
  • Max burpee pull-ups for the remaining time

Score: Cals + burpee pull-ups

Repeat until 3000m are reached on each machine – Partner Workout

  • Each partner – 25m overhead plate carry (35lb)
    • 1 partner rows 250m
    • While their partner does 25 plate jumps and 5 burpees
    • Then Switch
  • Each Partner 25m overhead plate carry (35lb)
    • 1 partner Skis 250m
    • While their partner does 25 plate jumps and 5 burpees
    • Then Switch

5 Rounds every 4 minutes

Complete the following in under 2 minutes.

  • 5 Snatches (115/65)
  • 5 Bar Facing Burpees
  • 15 Cal AB

The score is the accumulated time it takes to perform the five work rounds.

16 min EMOM

  • 9 cal row
  • 7 front Squats. (135/65)
  • 5 bar facing burpees
  • 3 power cleans and jerks. (165/95)