9/6
Max Effort Seated press with Bands
Then:
Bench Press with Bands
3×10 with heaviest possible
Then:
50 Push-ups
40 AbMat Sit-ups
30 Box Jump 30/24
20 Ring Push Up
10 Strict Pull-ups
400 m Run or Row
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Max Effort Seated press with Bands
Then:
Bench Press with Bands
3×10 with heaviest possible
Then:
50 Push-ups
40 AbMat Sit-ups
30 Box Jump 30/24
20 Ring Push Up
10 Strict Pull-ups
400 m Run or Row
For time:
1 Walking Lunge, 100 ft
21 Pull-ups
21 Sit-up (abmat)s
1 Walking Lunge, 100 ft
18 Pull-ups
18 Sit-up (abmat)s
1 Walking Lunge, 100 ft
15 Pull-ups
15 Sit-up (abmat)s
1 Walking Lunge, 100 ft
12 Pull-ups
12 Sit-up (abmat)s
1 Walking Lunge, 100 ft
9 Pull-ups
9 Sit-up (abmat)s
Max Effort Conventional Deadlift
Then:
Seated Good Morning
3×6 with heaviest weight possible.
Then:
21-15-9-6 reps, for time of:
Thruster, 95/65 lbs
Knees To Elbow
Then:
4×20 Straight Leg Sumo Deadlift
and/or
200m Tire Drag
High Hang Power Snatch 4×4 at 70% 1RM
Then:
Hang Power Clean & Jerk 4×4 at 70% 1RM
Then:
Every 1 min for 10 mins do:
5 Squat Cleans, 165/105 lbs
10 Burpees
Then
Wall Balls 50
Bench Press With Band 6×3 at 40% 1RM
Rest 30 secs between sets, set up well and move bar as fast as possible.
Then:
Bent Over Barbell Row 10-10-10
Then:
5 rounds for time of:
6 Handstand Push-ups
12 Chest-to-bar Pull-ups
24 Barbell Lunges, 95/65 lbs
Finish with:
Band Pull Apart 50-50-50-50
Working in groups of 2 or 3 do the following for time:
200 Double Unders
Then
10 Rounds Of Cindy
— then —
Kettlebell Bear Crawl, 24/16 kg, 20 m (or 10m x number of team members)
Then
10 Rounds Of Cindy
— then —
200 Double Unders
Perform 7 sets of the following as a bar complex at 85%
Power Clean 3
Front Squat 3
Squat Clean 1
Split Jerk 1
Then:
CrossFit Games Open 11.5
Find your Bench Press With Band 1 Rep Max. (Remember find the biggest weight you CAN lift not the lightest weight you can’t!) Then: Triceps Press 4×15 Then: Complete as many rounds as possible in 10 mins of: 10 Kettlebell Swing (American)s, 32/24 kg 10 Box Jumps, 30/24 in 10 Ring Dips Extra Credit 100…
Power Snatch 10×2 at 70% 1RM rest 30 seconds between sets Then: Complete as many rounds as possible in 20 mins of: 5 Deadlifts, 115/75 lbs 5 Hang Power Cleans, 115/75 lbs 5 Front Squats, 115/75 lbs 5 Push Press, 115/75 lbs 5 Back Squats, 115/75 lbs Extra Credit: Planks with maximum weight held on…
Max Effort Box Squat
Good Morning 3×8
(heaviest possible)
WOD
21-15-9
Deadlifts 225/155
Wallball 20/14