Strength: High Bar Back squat high bar max effort for 3 reps. (please no failures before 4 reps) Wood (Hero WOD): Teams only! Scale appropriately! Don’t do this individually even if you can! Work in teams! 5 RFT: Run 400m 10 Burpee Box Jumps 24/20 10 Sumo Deadlift High Pulls 10 Thrusters 95/65 Rest 1…
Strength/Skill: Bench press 3×8 @65% These should be a heavy set for all 8, but not crazy… you should be able to do all 3 sets at the same weight. MAIN WOD: 3 RFT Buy In: 100 Double Unders 20 Push Ups 10 Box Jumps 30″/24″ 10 Strict Pull Ups 5 Handstand Push Ups…
Strength/Skill:
EMOM for 10 Minutes:
1 Clean (squat) & jerk @ 85-90% of your 1 rep max
If you miss a lift, you sit out for the rest of the EMOM. Penalty box!
Main WOD:
21-15-9
Split jumps
Russian kettlebell swings (heaviest possible)
Buyout:
Banded GHD 3×20
Strength/Skill:
High Bar Back Squat 5×4 @70%
MAIN WOD:
21-15-9
Thrusters 95/65
Knees to Elbows
Buyout:
Sumo Deadlift 20-20-20-20
Strength/Skill:
EMOM 10 Minutes:
3 Reps High Hang Squat Snatch @ 70% of 1 Rep Max
MAIN WOD:
EMOM for 16 Minutes:
5 Squat Cleans 165/105
10 burpees
Do squat cleans on the even minutes and burpees on the odd minutes
Buyout:
3×20 Deficit Snatch Grip Deadlift
3×20 Straight Leg GHD
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
