WOD:

Flexed-arm hang, 7 X ME

With a continuously running clock, hang with chin above the bar seven rounds for max time. Rest as needed between rounds.

Endurance:

1 mile TT

Time to see where we are at week 8 of the 90-Day Nutrition Challenge.

CrossFit Games Worldwide Open WOD 12.1

Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Movement Standards
Burpee
At the bottom position, the Athlete’s chest and hips must touch the ground. At the top of the movement, both hands must make contact with the target 6 inches above your max reach.

Additional Notes
The height of the target must be no less than 6 inches above the Athlete’s fingertips when they are standing, feet together, with a straight line through their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging their shoulders and reaching as high as possible, while the measurement is being made.

If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. The use of a springy floor is not allowed.

Click here for WOD Demo

Complete the following

For time:

30 Handstand push-ups

40 Pull-ups

50 Kettlebell swings, 1.5 poods

60 Sit-ups

70 Burpees

Strength:

Back Squat

3-3-3-3-3

WOD:

21-15-9 reps of

Clean & Jerk, 115/75

Toes to bar

Double Unders

For Load

Deadlift
5-5-5-5-5

5 Rounds for Total Reps of:

1 Min ME Front Squat, 135/90
Rest 30 Sec
1 Min ME hand-release push-ups
Rest 30 Sec

Complete 3 rounds for time of:

Run 400 m or Row 500 m (chance of rain)

10 Deadlift, 155/95

20 Kettlebell swings, 53/35

30 Abmat sit ups