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Make 3 attempts at each of the following:
Max set L pull-up Max distance handstand walk Max set pull-up Max time handstand hold 5 Rounds for time 2 "Man Makers" (15/10kg) 10 Burpees Strength:
2x 8 Deadlift @ 60 1RM 3x 8 Sumo Deadlift @ 70 1RM CrossFit Games Open 14.2 Complete as many reps as possible in 8 minutes of: 10 deadlifts 61/43kg 15 box jumps, 24-inch 15 deadlifts 83/61kg 15 box jumps, 24-inch 10 deadlifts 101/70kg 15 box jumps, 24-inch 25 deadlifts 124/83kg 15 box jumps, 24-inch 30 deadlifts 142/93kg 15 box jumps, 24-inch 35 deadlifts 168/101kg 15 box jumps, 24-inch EMOM 7 min
2 Skin the Cat, 5 sec rest in bottom 3x5 L-Sit Pullups 4 rounds for time of: 20 power snatches 43/30kg 50 double unders 10 min individual mobility work (work on your main problem!!!) Skill Work:
Tabata Ring Support EMOM for 10 min A.) 2-4 unbroken Muscle ups // 3-7 unbroken Pullups B.) 2x10 sec One Arm deadhang AMRAP 8 min 2-4-6-8- etc HSPU Alt. Pistols CrossFit Games Open Workout 16.2
Rx’d: Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 61/38kg If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 83/52kg If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans, 102/65kg If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 9 squat cleans, 124/79kg If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 7 squat cleans, 142/93kg Stop at 20 minutes. Scaled: Beginning on a 4-minute clock, complete as many reps as possible of: 25 hanging knee raises 50 single-unders 15 squat cleans, 43/25kg If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 hanging knee raises 50 single-unders 13 squat cleans, 52/34kg If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 hanging knee raises 50 single-unders 11 squat cleans, 61/43kg If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 hanging knee raises 50 single-unders 9 squat cleans, 70/52kg If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 hanging knee raises 50 single-unders 7 squat cleans, 83/61kg Stop at 20 minutes. Today we focus on smooth and fast Snatch movements!
3x6 Overhead Squats @50%, 60%, 70% of 1RM Snatch 5x3 Power Snatch (focus on speed!) 6x2 Snatch balance @ 60-85% of 1RM Snatch 5x1 High hang Squat Snatch Benchmark Day:
"Fran" 21-15-9 for time: Thruster 43/30 kg Pull-ups Shoulder Work 2 Rounds of 10 W-Rows with band 10x/side External Rotations with band 10x/side Draw the Sword Handstand work: 6x Around the Box Walk (feet on box)
EMOM for 10 min A.) 30 sec Max rep Pushups B.) 20 sec L-Sit from Pullup Bar 5 min rest & prep AMRAP 15 min 5 Toes to Bar 10 Wallballs 20/14 lbs 15 KB Swings 24/16kg |
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