WOD’s

Back Squat (High Bar) 10×1 at 90% 1RM

Then:

Nancy

5 rounds for time of:

Run, 400 m
15 Overhead Squats, 95/65 lbs

Remember tomorrow is the first day for noon Thursday classes!

Front Squat
5×2 at 90% 1RM

Then:

5 rounds for time of:
3 Hang Power Cleans
3 Push/Split Jerks
3 Front Squats

Rx=155/115

Every 1 min for 10 mins do:

3 Clean Lift Offs, 90% 1RM
1 Power Clean, 90% 1RM

Then:

“Cindy with Cleans”

Complete as many rounds as possible in 20 mins of:
3 Power Cleans, 135/95 lbs
5 Pull-ups
10 Push-ups
15 Air Squats

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