Strength
Bench Press 8-8-8-8
Bent Over Barbell Row 8-8-8-8
Then
For time: 100 Double Unders
30 Toes-to-bars
75 Double Unders
15 Muscle-ups
50 Double Unders
Buyout
4 x 500 row 1 minute light rows between sets
4 x ME weighted pullups
Strength Every Minute on the minute for 10 minutes 2 Power Snatch then 3 overhead squats @ 50%* * add 5 to 10 lbs each set until you can’t complete the set then drop weight until you still can. Then Complete as many rounds as possible in 15 mins of: 10 Overhead Squats, 95/65 lbs 10…
Strength/Skill Every 1 min for 10 mins: 1 3 Position Power Snatch, 60% 1RM* *Add weight every set until near failure 911 Memorial WOD For time: 11 Box Jumps, 30/24 in 11 Thrusters, 125/85 lbs 11 Pull-ups 11 Power Cleans, 170/120 lbs 11 Handstand Push-ups 11 Kettlebell Swing (American)s, 32/24 kg 11 Toes-to-bars 11 Deadlifts,…
Strength
Squat 8 at 75%, 6 at 80%, 4 at 85% 3 at 95%, 2 at 97% 1RM
Then
5 rounds for time of:
6 Handstand Push-ups
12 Chest-to-bar Pull-ups
24 Barbell Lunges, 95/65 lbs*
*Lunges can be done with the bar in either the front or back rack
Buyout
2 minute challenge
Wall Walks
Strength Press 5 x 5 Then CrossFit Games Open 11.3 As many reps in 5 mins as you can of: Squat Clean and Jerk, 165/110 lbs Rest 10 Minutes Then As many reps in 4 mins as you can of: 15 Thrusters, 100/65 lbs 15 Burpees If 90 reps (3 rounds) are completed in under 4…
Strength
Front Squat 4 x 10
Then
Complete as many rounds as possible in 20 mins of:
5 Power Snatches, 95/65 lbs
10 Toes-to-bars
15 Box Jumps, 24/20 in
Buyout
4 x ME L seat hold
4 x ME Handstand Hold or Walk
Strength/Skill Every Minute on the Minute for 7 Minutes 5 Touch and Go Power Cleans @ 50%* * Add 5-10 lbs each set Then For time: 50 Double Unders 20 Pull-ups 50 AbMat Sit-ups 40 Double Unders 15 Pull-ups 40 AbMat Sit-ups 30 Double Unders 10 Pull-ups 30 AbMat Sit-ups 20 Double Unders 5 Pull-ups…
Strength
Bench Press 5×5
Then
21-15-9-6 reps, for time of:
Thruster, 95/65 lbs
AbMat Sit-up
Double Under
Buyout
Death By Deadlift 135/95
Strength/Skill Every Minute On The Minute for 7 Minutes 5 Power Snatches starting at 50%* *Begin at 50% of 1RM snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM. Then Complete as many rounds…
Strength
Squat 10-10-10-10
Then
For time:
100 Double Unders
— then —
4 rounds of:
15 Burpee Box Jumps, 24/20 in
20 Wall Balls, 20/14 lbs
— then —
100 Double Unders
Buyout
Handstand Holds 5x Max Rep or Handstand Walks 5 x max distance
