Strength/Skill – EMOM – 6 Mins – 2 TnG Power Snatches + 1 O.H.S. – Starts @:15 mins past the hour..
5 Rounds:
-10 Power Snatch 95#/65#
-10 Pull Ups
-10 Pistols(Sub 30 Squats Or Banded Pistols)
-10 Handstand Push Ups(Several Scaling Options)
*20 Minute Cap*
21-15-9 reps for time of: K2E Ring Dips Overhead Squats 115/80 3 Rounds for time of: 50 Double-unders 25 Kettlebell Swings 53/35 5 Power Cleans 225/155 5 Rounds for time of: 15 Wallball Shots 20/14 10 Burpees 5 Muscle-ups *Rest 5 minutes between workouts
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*
Painters Saturday night!!! 12 min EMOM 2 Push Press + 2 Push Jerk + 1 Split Jerk *start light and build to heavy complex* 4 RFT: 400m run w/ wall ball bear hug hold 20/14 50 air squats *24 min Cap*
Strength – Push Press 3 x 1 W.O.D For time: 20 Chest to Bar Pull-ups 20 Box Jumps, 24″ box 20 Toes to Bar 80 m Overhead Walking Lunge , 45 / 35 lbs plate. 20 Toes to Bar 20 Box Jumps, 24″ box 20 Chest to Bar Pull-ups
50 Box Jumps 50 Kettlebell Swings 50 Thrusters 50 Double Unders 50 Wall Balls 50 Overhead Squats 50 Sit-ups 50 Front Rack Lunges 50 Burpees 50 Gobble Squats Rx+ – 30/24, 2/1.5, 115/80, 20/14, GHD Situps Rx – 24/20, 2/1.5, 95/65, 20/14 Advanced – 24/20, 1.5/1, 80/55, 16/10 Beginner – 20/20, 1/25#, 65/45, 14/10
CrossFit Games Open W.O.D. 11.2 Complete as many rounds and reps as possible in 15 minutes of: 9 Deadlifts (155lbs / 70kg) 12 Push-ups 15 Box jumps (24″)