6/21

Back Squat 8-8-8-8 If doing CrossFit total in the evening limit weight load to 50% on 1rm max Then: CrossFit Games Open 13.4 As many reps in 7 mins as you can of: 3 Clean & Jerks, 135/95 lbs 3 Toes To Bars 6 Clean & Jerks, 135/95 lbs 6 Toes To Bars 9 Clean…

Details

6/19

Clean & Jerk 3-3-2-2-2-1-1-1-1-1
Work up to 90% 1rm max

Then:

Complete as many rounds as possible in 12 mins of:

4 Shoulder Press, 75/55 lbs
8 Sumo Deadlifts, 75/55 lbs
12 Front Squats, 75/55 lbs

 

6/18

Snatch Lift Off + Snatch Pull 5×3 at 100% Snatch 1RM

Then:

Diane

21-15-9 reps, for time of:
Deadlifts, 225/155 lbs
Handstand Push Up

6/17

Clean Lift Off + Clean Pull 5×3 at 100% 1RM Power Clean 3×3 at 155/105 lbs or scale to same weight as WOD Then: CF Football: “We need one to score” As many rounds as possible in 3 minutes with 1 min rest b/n rounds of: 3 Power Cleans 155/105 lbs 6 Push-ups 9 Knees-to-elbows…

Details

6/13

Power Snatch 7×1 at 90% 1RM

Then:

CrossFit Games Open 11.1

Complete as many rounds as possible in 10 mins of:
30 Double Unders
15 Power Snatches, 75/55 lbs

6/12

Back Squat 3-3-3-3-3

Then:

3 rounds for time of:

20 Knees To Elbows
20 Kettlebell Goblet Squats, 24/16 kg
20 Box Jump (24 In.)s, 24/20 in

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