With a 15 minute clock, for total reps
5 minutes of thrusters 115/80
4 minutes of double unders (Sub single unders)
3 minutes of bar facing burpees
2 minutes of Bar Muscle Ups (Sub C2B/Pull-ups/Ring Rows)
1 minute of thrusters 115/80
Score is total reps
Rest 2 minutes
Then
Touch and Go Squat Clean Party – EMOM
0:00-2:00 – 4 reps @ 70% of 1RM Squat Clean
200-4:00 – 3 reps @ 75% of 1 RM Squat Clean
4:00-6:00 – 2 reps at 80% of 1RM Squat Clean
In Teams of 3: 800m Bag Run (7 tubes/5 tubes) 75 Box Jump Overs 24″/20″ 50 Power Clean and Jerks 155/105 15 Rope Climbs 3:1 50 Power Clean and Jerks 75 Box Jump Overs 800m Bag Run *35min Cap*
15 min Snatch High Pull 3@95 3@100 2@105 % of 1RM Power snatch 5X1 Increasing weight GI Jane 100 Burpee Pull ups
First day of the CrossFit Games Open!!! Good luck to all!!! Strength – Weighted Push-ups 5-5-5-5-5 W.O.D. – “Helen” 3 R.F.T. 400m run 21 K.B. Swings 53/35 12 Pull-ups Pull-up variations and scaling for rope climbing
Strength: 3X5 Clean High Pulls 3X5 Hang Power Cleans 10-9-8-7-6-5-4-3-2-1 KETTLE BELL SWINGS 53/35 HANG POWER CLEANS 135/95 WEIGHTED SIT UPS 53/35
Back Squat 5×5 @ 60-70% of 1 RM “Cindy” 20 min AMRAP 5 Pull Up 10 Push Up 15 Squats