6/18
Snatch Lift Off + Snatch Pull 5×3 at 100% Snatch 1RM
Then:
Diane
21-15-9 reps, for time of:
Deadlifts, 225/155 lbs
Handstand Push Up
6/17
Clean Lift Off + Clean Pull 5×3 at 100% 1RM Power Clean 3×3 at 155/105 lbs or scale to same weight as WOD Then: CF Football: “We need one to score” As many rounds as possible in 3 minutes with 1 min rest b/n rounds of: 3 Power Cleans 155/105 lbs 6 Push-ups 9 Knees-to-elbows…
6/15
Deadlift 5-5-5-3-1
Then:
Tabata Something Else
Tabata Pull-up
Tabata Push-up
Tabata Sit-up (abmat)
Tabata Air Squat
Tabata Push-up
Tabata Sit-up (abmat)
Tabata Air Squat
6/14
Press 5-5-5-5-5-3-1
Then:
3 rounds for time of:
25 Push Press, 75/55 lbs
50 Double Unders
6/13
Power Snatch 7×1 at 90% 1RM
Then:
CrossFit Games Open 11.1
Complete as many rounds as possible in 10 mins of:
30 Double Unders
15 Power Snatches, 75/55 lbs
15 Power Snatches, 75/55 lbs
6/12
Back Squat 3-3-3-3-3
Then:
3 rounds for time of:
20 Knees To Elbows
20 Kettlebell Goblet Squats, 24/16 kg
20 Box Jump (24 In.)s, 24/20 in
6/11
Every 1 min for 10 mins:
Power Clean
3 Power Cleans, 85% 1RM
Then:
12-9-6-3 reps for time of:
Power Clean, 185/135 lbs
Ring Dips
6/10
Overhead Squat
5-5-5-5-5
Then:
21-15-9 reps for time of:
Overhead Squat, 95/65 lbs
Burpees
6/8
Power Clean :
1 Rep Max
Then:
3 rounds for time of:
15 Hang Power Cleans, 135/95 lbs
15 Burpees
6/7
Grace
For time:
30 Clean & Jerks, 135/95 lbs
Then:
For time:
20 Thrusters, 95/65 lbs
20 Sumo Deadlift High Pulls, 95/65 lbs
20 Push Jerks, 95/65 lbs
20 Overhead Squats, 95/65 lbs
20 Front Squats, 95/65 lbs
20 Sumo Deadlift High Pulls, 95/65 lbs
20 Push Jerks, 95/65 lbs
20 Overhead Squats, 95/65 lbs
20 Front Squats, 95/65 lbs
At the start of each minute do: 4 Burpees