Author: snoridgecf

1 1 Squat Clean + 1 Front Squat, pick load

Every 2 mins for 10 mins.

FT: Front Squats and Rope Climbs

For time:
10 Front Squats, 135/95 lbs
1 Rope Climb
9 Front Squats, 135/95 lbs
1 Rope Climb
8 Front Squats, 135/95 lbs
1 Rope Climb
7 Front Squats, 135/95 lbs
1 Rope Climb
6 Front Squats, 135/95 lbs
1 Rope Climb
5 Front Squats, 135/95 lbs
1 Rope Climb
4 Front Squats, 135/95 lbs
1 Rope Climb
3 Front Squats, 135/95 lbs
1 Rope Climb
2 Front Squats, 135/95 lbs
1 Rope Climb
1 Front Squat, 135/95 lbs
1 Rope Climb

Deadlift 8RM

Record your best Deadlift 8 rep max lift.

Only include the heaviest 8 rep, do not include sets prior to it.

11.2 – CrossFit Games Open

Complete as many rounds as possible in 15 mins of:
9 Deadlifts, 155/100 lbs
12 Hand Release Push-ups
15 Box Jumps, 24/20 in

Double Murph

2 rounds for time of:

1600 m Run
100 Pull-ups
200 Push-ups
300 Air Squats
1600 m Run

Partition pullups,pushups and squats as necessary.

Post total time.

Opt. 2: FT: Strict Pull-ups and Power Snatch

For time:
18 Strict Pull-ups
9 Power Snatches, 135/95 lbs
14 Strict Pull-ups
7 Power Snatches, 135/95 lbs
10 Strict Pull-ups
5 Power Snatches, 135/95 lbs

Back Squat 5-3-1-ME

Back Squat 5-3-1-ME

Use the heaviest weight you can for each set.
Rest as needed between sets.

AMRAP 18 mins: Rows, Wall Balls, Alt DB Snatches, T2B and HSPU

Complete as many rounds as possible in 18 mins of:
Row, 150/125 m
15 Wall Balls, 20/14 lbs
12 Alternating Dumbbell Snatches, 50/35 lbs
9 Toes-to-bars
6 Handstand Push-ups

Team WOD: Hand Release Push-Ups, Double Unders, Power Cleans and Push Jerks

For time:
60 Hand Release Push-Ups
100 Double Unders
60 Power Cleans, 135/95 lbs
100 Double Unders
60 Push Jerks, 135/95 lbs
100 Double Unders
60 Hand Release Push-Ups

Solo WOD: FT: Double Unders; 5x Power Cleans, Push Jerks, and Hand Release Push-ups

For time:
60 Double Unders
— then —
5 rounds of:
6 Power Cleans, 135/95 lbs
6 Push Jerks, 135/95 lbs
12 Hand Release Push-ups
— then —
60 Double Unders

Deadlift 10RM

Record your best Deadlift 10 rep max lift.

Only include the heaviest 10 rep, do not include sets prior to it.

5 RFT: Row Cal, Deadlifts, Box Jumps, and Ring Dips

5 rounds for time of:
15/12 Row Calories
12 Deadlifts, 185/135 lbs
9 Box Jumps, 24/20 in
7 Ring Dips

Overhead Squat 3-3-3-3

Overhead Squat 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

21-15-9: Squat Snatches and C2B Pull-ups

21-15-9 reps, for time of:
Squat Snatch, 95/65 lbs
Chest-to-bar Pull-up

Hang Power Clean 2-2-2

Hang Power Clean 2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

Alt EMOM 18 mins: Double Unders, Air Squats and KB Swings

Every 1 min for 18 mins, alternating between:
30 Double Unders
20 Air Squats
15 Kettlebell Swings, pick load

Bench Press 1-1-ME

Bench Press 1-1-ME

Use the same weight for each set.
Rest as needed between sets.

12-10-8-6: Devil Press, Bar Muscle-ups and Run

12-10-8-6 reps, for time of:
Devil Press, pick load
Bar Muscle-up
Run, 200 m