WOD’s

STRENGTH/SKILL:

Back Squat (High Bar):
Set 1: 5 reps @40% 1RM
Set 2: 5 reps @50% 1RM
Set 3: 5 reps @60% 1RM

MAIN WOD:

For time, 30-20-10 of:
Single Arm Kettlebell Thrusters 24kg/16kg
Pull Ups

BUYOUT:

4×20 Barbell Bent Over Rows
100 Sit Ups

STRENGTH/SKILL:

Deadlift
Set 1: 5 reps @75%
Set 2: 3 reps @85%
Set 3: 1 rep @95%

MAIN WOD:

15 Minute AMRAP
3 Bar Muscle Ups
10 Hang Squat Cleans 155/115
20 Kettlebell Snatches 24kg/16kg

BUYOUT:

Straight Leg Deadlift 4×20

STRENGTH/SKILL:

EMOM for 10 Minutes:
1 squat clean and split jerk @90% 1RM

MAIN WOD:

CrossFit Games 2014 Final Event:
Double Grace
60 Clean and Jerks 135/95

BUYOUT:

Kettlebell Press (Strict) 4×12 heaviest possible

STRENGTH/SKILL:

Bench Press:
Set 1: 5 reps @75%
Set 2: 3 reps @85%
Set 3: 1 rep @95%

MAIN WOD:

5 RFT:
50 Double Unders
20 Russian Kettlebell Swings 32kg/24kg (rx = heaviest poss.)
10 Ring Dips

BUYOUT:

Lying Dumbbell Triceps Press 4×15

STRENGTH/SKILL:

EMOM for 10 Minutes:
1 squat snatch followed by an overhead squat @90% 1RM

MAIN WOD:

3 RFT:
10 Snatches 135/95
10 Overhead Lunges 135/95
10 Pull Ups

BUYOUT:

GHD Sit Ups 4×20

STRENGTH/SKILL:

Back Squat (High Bar)
Set 1: 5 reps @75%
Set 2: 3 reps @85%
Set 3: 1 rep @95%

MAIN WOD:

7 RFT:
7 back squats 135/95
7 wall balls 20/14
7 box jumps 24″/20″

BUYOUT:

Straight Leg GHD 4×20

STRENGTH/SKILL:

Deadlift
1st set: 3 @70%
2nd set: 3 @80%
3rd set: AMRepsAP @90% But not to failure

MAIN WOD:

Elizabeth
21-15-9
Squat Cleans (135/95)
Ring Dips

BUYOUT:

Handstand shoulder taps – 40 reps
or
2x40ft of handstand walks