Category: Uncategorized

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

Warm-up:
Coach’s Choice

Strength/Skill:
Back Squat  (5 x 5 )  *Use 80% of your 1 RM for all sets.

WOD:
Partner 100 Calorie WOD
*Partner A: Row 10 Calories
*Partner B: Back Squats (65/45)
Both partners start at the rig. Partner A bear crawls to the rower and rows 10 calories and bear crawls back while Partner B does ME back     squats.  Bar cannot touch the ground. Switch. Repeat. Score is time to complete 100 calories. Include back squat reps in notes and on the     whiteboard.

Mobility:
Squat Therapy

Buy Out:
50 Double Unders
25 GHD Sit Ups
25 GHD Extensions

Warm-up:
Coach’s Choice

Strength/Skill:
Time to Work Dumbbell  Snatch

WOD:
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes
CrossFit Games Open 17.1 Scaled (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 35-lb. dumbbell / 20-in. box (step-ups OK)
F: 20-lb. dumbbell / 20-in. box (step-ups OK)
Time cap: 20 minutes

Mobility:
Athlete’s Choice

Buy Out:
Athlete’s Choice

Warm-up:
Coach’s Choice

Strength/Skill:
Deadlift (3 x 3 x 2 x 2 x1)

WOD:
For Time – “Deathwish”
21 Deadlifts (225/155)
100 Barbell Hops
18 Deadlifts (225/155)
100 Barbell Hops
15 Deadlifts (225/155)
100 Barbell Hops
12 Deadlifts (225/155)
100 Barbell Hops

Mobility:
Hamstrings

Buy Out:
50 Double Unders
25 GHD Sit Ups
25 GHD Extensions

Warm-up:
Coach’s Choice

Strength/Skill:
Front Squat (6 x 4)  *Use 80% of your 1 RM for all sets.

WOD:
16 Minute EMOTM
100 Meter Run
ME Front Squats (95/65)
*You don’t have to run every minute, but you can’t squat unless you do.
*You can scale to 50 meters if needed.
*Scores is front squat reps.

Mobility:
Triceps

Buy Out:
50 Double Unders
25 GHD Sit Ups
25 GHD Extensions

Warm-up:
Coach’s Choice

Strength/Skill:
Shoulder Press (10 X 2 )
*Use 50% of your 1 RM

WOD:
5 RFT
5 Shoulder Press (65/45)
5 Pull Ups

Mobility:
Shoulders

Buy Out:
3 Rounds
10 Bicep Curls
10 Strict Push Ups

Warm-up:
Coach’s Choice

Strength/Skill:
 Time to Work DB Power Snatch

WOD:
5 Person Team WOD
5 Rounds for Time and Reps
150 Meter Row
ME GHD Sit Ups
ME DB Power Snatch (35/20)
ME HRPUs
ME Air Squats

Mobility:
Athlete’s Choice

Buy Out:
Team Buy Out