Warm-up:
Coach’s Choice
Strength/Skill:
Power Clean (4 x 3 )
*Use 75 % of your 1 RM for all sets.
WOD:
CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#
Mobility:
Shoulders
Buy Out:
50 Double Unders
25 GHD Sit Ups
25 GHD Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Thruster (5 x 1) *Use 90%-100% of your 1 RM for all sets.
WOD:
CrossFit Games Open 11.6 – Complete AMRAP in 7 minutes of:
3 Thrusters
3 Chest-To-Bar Pull-ups
6 Thrusters
6 Chest-To-Bar Pull-ups
9 Thrusters
9 Chest-To-Bar Pull-ups
12 Thrusters
12 Chest-To-Bar Pull-ups
15 Thrusters
15 Chest-To-Bar Pull-ups
18 Thrusters
18 Chest-To-Bar Pull-ups
21 Thrusters
21 Chest-To-Bar Pull-ups
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Male: 100#
Female: 65#
Mobility:
Shoulders
Buy Out:
50 Double Unders
25 GHD Sit Ups
25 GHD Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Back Squat (10 x 10 )
*Working the bounce reflex
*Start at 45/35 and try to increase weight each set
*3 minute clock
WOD:
CrossFit Games Open 12.1
7-Minute AMRAP of:
Burpees to a 6″ target
Mobility:
Shoulders
Buy Out:
50 Double Unders
25 GHD Sit Ups
25 GHD Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Snatch (2 x 2 x 2 x 2 x 2) *Start at 75% of your 1 RM.
WOD:
CrossFit Games Open 12.2 – AMRAP
In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#
*Power, Squat, Muscle Snatches are all accepted.
Mobility:
Shoulders
Buy Out:
50 Double Unders
25 GHD Sit Ups
25 GHD Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Push Press (3 x 3 x 2 x 2 x 1)
WOD:
CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)
18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Push press, 115# / 75#
9 Toes-To-Bar
Mobility:
Shoulders
Buy Out:
50 Double Unders
25 GHD Sit Ups
25 GHD Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Ring Work: Muscle Up Progressions
WOD:
CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
Mobility:
Shoulders
Buy Out:
50 Double Unders
25 GHD Sit Ups
25 GHD Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Clean (3 x 3 x 2 x 2 x 1 )
WOD:
CrossFit Games Open 11.3
5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
Mobility:
Shoulders
Buy Out:
50 Double Unders
25 GHD Sit Ups
25 GHD Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Floor Press (3 x 3 x 3 x 3 x 3) *Start at 70% of your 1 RM
WOD:
12 Minute AMRAP
5 Floor Press (115/75)
5 Over the Bar Burpees
Mobility:
Shoulders
Buy Out:
50 Double Unders
25 GHD Sit Ups
25 GHD Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Deadlift (5 x 3 )
*Use 80% of your 1 RM for all sets.
WOD:
7 RFT
7 Deadlifts (225/155)
14 KB Swings (1.5/1)
Mobility:
Hamstrings
Buy Out:
50 Double Unders
25 GHD Sit Ups
25 GHD Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Get ready to work! Review the movement standards.
WOD:
Happy 52nd Birthday Coach Marc!
*Complete 52 reps of each of the following movements:
C hest to bar pull ups
O verhead step lunges (45/25)
A b mat sit ups
C alorie Row
H ang power snatch (65/45)
M ountain Climbers
A ir squats
R ussian KB swings (1.5/1)
C leans (65/45)
Mobility:
Athlete’s Choice
Buy Out:
50 Double Unders
25 GHD Sit Ups
25 GHD Extensions
