WOD

Strength/Skill:

Back Squat (high bar) 6-6-6-6-6

Heavy as possible each set

MAIN WOD:

5 RFT:

6 Handstand Push Ups

12 Chest to Bar Pull Ups

24 Barbell Lunges 95/65

Buyout:

Band Pull-Aparts 50-50-50-50

THIS IS A TEAM WOD! DO IT IN TEAMS OF 2-3!!!

200 double unders

10 Rounds of Cindy

200 Double Unders

10 Rounds of Cindy

200 Double Unders

Cindy =

5 Pull Ups

10 Push Ups

15 Air Squats

Strength/Skill:

Back Squats 8×4 @ 80% of 1 rep max

Banded Deadlifts 6×1 @ 50% of 1 Rep Max (move FAST, not heavy!)

MAIN WOD:

21-16-12-8

Thrusters 95/65

Pistols (alternating)

Kettlebell Snatches 24kg/16kg

Buyout:

Handstand holds 4 for 30 seconds each

Strength/Skill:

Perform the following barbell complex @ 85% of your 1 Rep Max:

3 Power Cleans

3 Front Squats

3 Squat Cleans

1 Split Jerk

MAIN WOD:

CrossFit Games Open 11.5

20 Minute AMRAP:

5 Power Cleans 145/105

10 Toes to Bars

15 Wall Balls 20/14

Buyout:

No buyout today, you earned it!

Strength/Skill:

Back Squat 7×5 @75% 1 rep max

MAIN WOD:

10 Minute AMRAP:

10 Russian Kettlebell Swings 32kg/24kg

10 Box Jumps 30″/24″

10 Ring Dips

Buyout:

100 Banded Triceps Pushdowns

Strength/Skill:

Power Snatch 10 sets of 2 (30 seconds rest between each) @ 70% 1 rep max

MAIN WOD:

20 Minute AMRAP:

5 Deadlifts 115/75

5 Front Squats 115/75

5 Push Press 115/75

5 Back Squats 115/75

Buyout:

Planks – do 3 for 1 minute each with PERFECT hollow body form