6/11
Every 1 min for 10 mins:
Power Clean
3 Power Cleans, 85% 1RM
Then:
12-9-6-3 reps for time of:
Power Clean, 185/135 lbs
Ring Dips
6/10
Overhead Squat
5-5-5-5-5
Then:
21-15-9 reps for time of:
Overhead Squat, 95/65 lbs
Burpees
6/8
Power Clean :
1 Rep Max
Then:
3 rounds for time of:
15 Hang Power Cleans, 135/95 lbs
15 Burpees
6/7
Grace
For time:
30 Clean & Jerks, 135/95 lbs
Then:
For time:
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
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
6/6
7X1 Hi-Hang Snatch (full squat) – heavy but perfect
Rest 60 seconds between sets.
Then:
21-15-9 reps, for time of:
Overhead Squat, 95/65 lbs
Box Jumps, 24/20 in
6/5
Fran
21-15-9 reps, for time of:
Thruster, 95/65 lbs
Pull-ups
Pull-ups
6/4
Snatch Balance 2-2-2-2-2
Then:
50 Double Unders
Rest 1 min
— then —
4 rounds of:
5 Squat Snatches, 135/95 lbs
20 Wall Balls, 20/14 lbs
— then —
50 Double Unders
6/3
Front Squat 3-3-3-3-3
Then:
3 rounds for time of:
12 Push-up (hand release)s
9 Toes-to-bars
5 Squat Cleans, 85% 1RM
5/25
10 rounds for time of:
15 Deadlifts, 135/95 lbs
15 Push-ups
Then:
2 Minute Challenge: Box Jumps
As many reps as possible in 2 mins of: Box Jump
5/24
Shoulder Press 5-5-5-5-5 Then: CrossFit Games Open 11.6 / 12.5 As many reps in 7 mins as you can of: 3 Thrusters, 100/65 lbs 3 Chest-to-bar Pull-ups 6 Thrusters, 100/65 lbs 6 Chest-to-bar Pull-ups 9 Thrusters, 100/65 lbs 9 Chest-to-bar Pull-ups 12 Thrusters, 100/65 lbs 12 Chest-to-bar Pull-ups Add 3 reps to each round until…
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