Category: Uncategorized

Strength
Overhead Squat
3×5 40%, 50%, 60%

Metcon
27-25-23-21-18-15-12-9
Air squats
Push ups
Kettlebell swing 24/16

CROSSFIT OPEN 11.5

Metcon
5 power clean 65/42
10 Toe to bar
15 Wall ball

Olympic Lifting
Snatch balance
5-5-5-5-5

Strength
Strict press
3×5 40%, 50%, 60%

Pull up 3×5

Metcon
18min AMRAP
400m run
5 Ring Muscle up

Olympic Lifting
Squat Clean
with 3sec pause
5-5-5-5-5

Strength
Squat snatch
3×5 40%, 50%, 60%

Metcon
5 Rounds For time
7 Hang power snatch 42.5/30
14 toe to bar

Finisher
3min Plank

Olympic Lifting
Overhead Squat
5-5-5-5-5

TEAM WOD
Teams of 3

AMRAP 15min
Partner 1&2
Complete amrap in indian file of:
3 deadlift 100/70
5 lateral bar burpee
While
Partner 3 completes 400m run
Rotate when partner 3/‘Runner’ returns

5min Rest

Then…
10min to find a 1RM Clean and Jerk
add total of all the team members

Strength
Bench Press
5/3/1 75% 85% 95%

Strict press
1 x Max reps 40/25

Metcon
14 min AMRAP
4 chest to bar pull up
8 push up deficit 20/10 plates
12 Alt pistol squats

Strength
Front Rack Lunge
3 x 6

METCON AMRAP 8min
10 Toe to bar
10 KB swing 32/24

Finisher
Row 500m TT

Olympic Lifting
OHS
1-1-1-1-1-1

Strength
Deadlift
5/3/1 75% 85% 95%

Metcon For time
7 Rounds For time
5 Hang squat clean 60/40
10 HSPU
*5 lateral bar burpee if break HSC

Olympic Lifting
Clean and Jerk
1-1-1-1-1

Olympic Lifting
Clean and Jerk
1-1-1-1-1

Metcon
AMRAP 25min
20 Wall Ball
15 sit up
10 burpee

Technique
Muscle Up transitions
Rope climb technique

Metcon
25min AMRAP
10 box jump
5m Handstand walk
3 Ring Muscle up
1 Rope climb 16ft

Olympic Lifting
snatch
1-1-1-1-1

Metcon
20min AMRAP
4 Deadlift 100/70
10 push up
16 BW Alt lunge