"Barbara"
5 Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*
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A.:
Back Squat *Set 1 – 4 reps @ 70% *Set 2 – 3 reps @ 80% *Set 3 – 2 reps @ 85% *Set 4 – 1 rep @ 90% *Set 5 – 1 rep @ 95% *Set 6 – 1 rep @ 101% Rest 1 minute between sets. B.: CrossFit Games Open 11.3 5-Minute AMRAP of: Squat Clean 165#/110# (75kg/50kg) Jerk 165#/110# (75kg/50kg) A.:
EMOM 15 minutes: 3 Push Press @ 75% B.: "Nancy" 5 Rounds for time of: 400m Run 15 Overhead Squats, 95#/65# (43kg/30kg) Teams of 4:
30 Min AMRAP: - Mile Relay (4 x 100 m) - 80 Push Press 30kg/25kg - 40 Air squats (1 person working at a time. Teams should be of mixed levels.) A.:
Double-Unders - 15 min DU technique then - max effort unbroken DU B.: 8 Rounds for time: 10 Box Jumps (24"/20") 10 Russian KBS (32kg/24kg) 30 Double Unders EMOM 40 min
Min 1: 30m Shuttle Run Min 2: 30sec Box Step-up (Alt.) Min 3: 30sec DB Snatch (Alt.) Min 4: 10/8 cal row Rest periods are built into the WOD, athletes must go hard for 30 seconds!! 1 shuttle run= 1 point 2 Box step ups= 1 point 2 DB Snatch = 1 point row counts as 1 point only if completed in under 30 seconds. Keep track of points per round. The round with the least amount of points is your score for the day. |
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