WOD’s

Sumo Deadlift :
5 @ 50%, 3 @ 60%, 3 @ 70%, 2 @ 80%, 1 @ 90%, 1 @ 95%, 1 @ 95%

Then:

5 rounds for time of:
40 Double Unders
30 Box Jumps, 24/20 in
20 American Kettlebell Swings, 24/16 kg

Perform the following as a bar complex:

Power Clean 7×3
Front Squat 7×3
Squat Clean 7×1
Split Jerk 7×1
all at 85% 1RM of squat clean and jerk

Then:

CrossFit Games Open 11.3

Back Squat (High Bar) :
4 @ 60%, 3 @ 70%, 2 @ 80%, 1 @ 90%, 1 @ 95%

Then:

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

At the start of each minute do: 4 Burpees

Touch and Go Deadlift 7-7-7-7-7-7-7
For each set, touch and go at ground only. Use the heaviest weight you can for each set.

Then:

5 rounds for time of:

3 Power Snatches, 0.75x bodyweight (.5x bodyweight for women)
5 Handstand Push Ups
7 Box Jumps, 24 in

Fight Gone Bad

Back Squat (High Bar) : 5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 75%, 3 @ 80%, 3 @ 80%, 3 @ 85%, 3 @ 85%

Then:

3 rounds for time of:
15 Power Cleans, 135/95 lbs
15 Burpees

Squat Snatch : 3 @ 60%, 3 @ 70%, 3 @ 75%, 3 @ 80%, 3 @ 90%, 1 @ 95%, 1 @ 95%

Then:

Snatch Pull 4×3 @ 100-110% of maximum snatch

Then:

3 rounds for time of:
6 Squat Snatches, 135/95 lbs
18 V-ups
36 Split Jumps

Strict Press 8-8-8-8-8

Then:

Dead Hang Pull Ups 5×8

Then:

Grace Asunder

3 rounds for time of:
10 Clean and Jerks 135/95 lbs
50 Double Unders

Back Squat (High Bar) :
5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 75%, 3 @ 80%, 3 @ 80%, 3 @ 85%, 3 @ 85%

Then:

Complete as many rounds as possible in 12 mins of:
10 Burpees
25 Double Unders

Elizabeth