For time:
90 Double-unders
9 Ring Muscle-ups
9 Squat Clean Thrusters, 65/45-lb. dumbbells
80 Double-unders
8 Muscle-ups
8 Squat Clean Thrusters
70 Double-unders
7 Muscle-ups
7 Squat Clean Thrusters
60 D/U’s
6 M/U’s
6 Squat Clean Thrusters
Strength: Front Squat – 2×7 Empty Bar 3×5 @50% 1×3@65, 70, 75% 2×3@80% For time: 20-18-16-14-12-10-8-6-4-2 Alt DB Snatch 50/35 10-9-8-7-6-5-4-3-2-1 TGU 50/35
Teams of 2: AMRAP 30: 200m Run and 500m Row (together) 40 Wall Balls 20/14
Strength/Skill – Hang Clean Pulls 3-3-3-3 75% of Power Clean Hang Power Clean 2-2-2-2 75% of P.C. Every minute on the minute for 20 minutes: ODD Minute: 3 Dips (weighted) 5 Toes-to-bar EVEN Minute: 2 Bear Complex (75#/115#) Bear Complex = Power clean + Front squat + Push press + Back squat + Push press
Strength/ Skill: Deadlifts 4×12 @ 60% of 1RM 2011 Open W.O.D. 11.1 10 min. A.M.R.A.P. 30 D/U’s 15 Power Snatches 75/55
Dena busting through the row segment like a blur!!!!! Strength/Skill – Snatch Balance 5-3-3-2-2 For time: 40 Double Unders 15 Box Jumps 30/24 30 Snatches 95/65 15 Box Jumps 30/24 40 Double Unders CrossFit Kryptonite
Strength/Skill -3 RM Hang Power Clean (Nasty girls could be coming) 5 R.F.T. 21 S.D.H.P. 95/65 21 Ring dips