8/30

Working in groups of 2 or 3 do the following for time:

200 Double Unders

Then

10 Rounds Of Cindy

— then —

Kettlebell Bear Crawl, 24/16 kg, 20 m (or 10m x number of team members)

Then

10 Rounds Of Cindy

— then —

200 Double Unders

8/29

Perform 7 sets of the following as a bar complex at 85%

Power Clean 3
Front Squat 3
Squat Clean 1
Split Jerk 1

Then:

CrossFit Games Open 11.5

Complete as many rounds as possible in 20 mins of:
5 Power Cleans, 145/105 lbs
10 Toes To Bars
15 Wall Balls, 20/14 lbs

8/28

Find your Bench Press With Band 1 Rep Max. (Remember find the biggest weight you CAN lift not the lightest weight you can’t!) Then: Triceps Press 4×15 Then: Complete as many rounds as possible in 10 mins of: 10 Kettlebell Swing (American)s, 32/24 kg 10 Box Jumps, 30/24 in 10 Ring Dips Extra Credit 100…

8/27

Power Snatch 10×2 at 70% 1RM rest 30 seconds between sets Then: Complete as many rounds as possible in 20 mins of: 5 Deadlifts, 115/75 lbs 5 Hang Power Cleans, 115/75 lbs 5 Front Squats, 115/75 lbs 5 Push Press, 115/75 lbs 5 Back Squats, 115/75 lbs Extra Credit: Planks with maximum weight held on…

8/23

Pendlay Row 3-3-3-3-3-3-3-3-3-3-3-3
Use the heaviest weight you can for each set. Rest 30 secs between sets.

Then:

21-15-9 reps, for time of:
Kettlebell Snatch (one arm – L), 24/16 kg
Kettlebell Snatch (one arm – R), 24/16 kg
Box Jump (24 In.), 24 in

8/21

Kettlebell Press

Determine one rep kettlebell max effort for both right and left arms.  If you succeed in pressing the 48kg bell go for max reps with that bell.

Then:

Complete as many rounds in 15 minutes of the following:

10 Shoulder-to-Overheads, 115/85 lbs
15 Deadlifts, 115/85 lbs
20 Box Jumps, 24/20 in

8/20

The Chief

For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats Rest
1 min between each cycle.
For each cycle restart the AMRAP.

Then:

Straight Legged Deadlift (Sumo Stance) 20-20-20

Then:

Practice Straight Leg GHD