Complete for time:
10-9-8-7-6-5-4-3-2-1 reps of:
Thrusters, 95/65
30 Double unders after every round of thrusters.
Skill
EMOM 10 mins
5 shoulder touches (each side equals 1)
~or~
10 minute Muscle up Wave
Minute 1: 1 muscle ups
Minute 2: 2 unbroken muscle ups
Minute 3: 3 unbroken muscle ups
Continue adding 1 rep every minute for as long as possible. If you fail to complete the prescribed number of reps before the 10 min mark, start back at 1 muscle up and climb back up again.
With a 10 minute running clock
Complete for time:
15-12-9
Power Snatch, 115/80
Toes-to-bar
In the remaining time, AMRAP of:
Burpee Box Jumps, 24/20
2 Scores:
(1) Time for the 15-12-9
(2) Total number of Burpee Box Jumps
Front Squats, 4-4-4-4
same weight across
TEAM WOD
Teams of 3:
10K Row
One athlete works at a time. Switch every 250m. Athletes must complete 7 burpees box jumps (24/20″) before returning to the rower.
“American Dream”
20 minute up ladder of:
1.2.3.4…
Power Clean, 205/145
Muscle ups
If you cannot perform a muscle up, the substitution is a deck squat. Please watch this demonstration.
Mobility Day
Make Up Day
Goat Day
Okay everyone!!! This week wraps up our ramp-up before the CrossFit Open. For the athletes/competitors participating in the Open, this is your opportunity to test the amount of work and extra work you have put forth over the past several months. You have only 5 weeks to give it your all. There will be no additional work for you to feast on. Save your hunger for the Open WOD on Friday’s. Several of you may not have registered because you may feel like you are “not ready”. Screw it…when will you “be ready”. Use the next 5 weeks to prove to yourself that you can do it and are ready to begin training for next year. Good Luck Everyone!!!
As Many Rounds/Reps As Possible in 10 mins:
10 Wall Balls, 20/14
30 Double unders
Snatch Technique
5 sets of: Hang Power Snatch + Hang Squat Snatch + OHS
Complete for time
15-12-9-12-15 reps of:
Kettlebell Swing, 70/53
Box Jump, 24/20
Toes to bar
Complete for time:
10-9-8-7-6-5-4-3-2-1 reps of:
Unbroken Squat Cleans, 135/95
Burpees over the bar
EMOM for 10 mins
10 Close Grip OHS – you choose the weight, hands double thumb distance apart.
TEAM WOD
Teams of 3:
100 Deadlifts, 155/105
80 Hang Power Clean, 155/105
60 Front Squats, 155/105
40 Jerks, 155/105
20 Thrusters, 155/105
One athlete works at a time. Every minute on the minute, stop where you are and all three athletes complete 5 burpees.
