Strength/Skill18 Alternating Every other minute for 12 minutes Even 3 Squat Snatch Odd 30 seconds of toe 2 bars Then 18.3 2 rounds for time of: 100 Double Unders 20 Overhead Squats, 115/80 lbs 100 Double Unders 12 Ring Muscle-ups 100 Double Unders 20 Alternating Dumbbell Snatches, 50/35 lbs 100…
Strength/Skill Bench Press 4 x 8 All sets as heavy as possible. Last week of sets of 5. The goal is to exceed total weight lifted for all 32 reps over last week. Then 15.1 Complete as many rounds as possible in 9 mins of: 15 Toes-to-bars 10 Deadlifts, 115/75 lbs 5…
Strength/Skill
Every Minute on the Minute for 8 Minutes
1 Hang Squat Cleans @ 60-70%
Don’t go heavier because tomorrow we will!
Then
Tabata handstand push-ups*
Rest 1 minute
Tabata single-leg squats
Rest 1 minute
Tabata push-ups
Rest 1 minute
Tabata jumping lunges
*Scale to wall walks.
Buyout
Row 2000
Strength/Skill Every 1 min for 8 mins: Clean & Jerk 1 Squat Clean & Jerk Go as heavy as possible without any misses. Pressouts are misses. Then CrossFit Games Open 11.3 As many reps as possible in 5 mins of: Squat Clean and Jerk, 165/110 lbs You must complete the squat clean before moving on…
The Open is in Only 23 Days! Strength Squat 5×8 Use heaviest possible for all 5 sets Then CrossFit Games Open 11.2 Complete as many rounds as possible in 15 mins of: 9 Deadlifts, 155/100 lbs 12 Hand Release Push-ups 15 Box Jumps, 24/20 in Buyout Bent over…
Strength/Skill Every Minute on the Minute for 10 minutes 3 Clean and Jerks @ 60% of 1RM Take your time and set up for each lift. No touch and go. The goal is to do these as exquisitely as possible with no pressouts, not to see how fast you can rip through the reps. Doing…
Squat 
4 x 5 @ 70%
Then
Nancy
5 rounds for time of:
Run, 400 m
10 Overhead Squats, 95/65 lbs
Buyout
4 rounds not for time of
5 Front Squats
200m Run
Tabata Dumbbell Hang Squat Clean, pick load
Rest 1 min
Tabata Toes-to-bar
Rest 1 min
Tabata Russian Kettlebell Swings, pick load
Rest 1 min
Tabata Burpees
Rest 1 min
Tabata Abmat Situps
Rest 1 min
