Strength

Deadlift

5-5-5-3-3-3

• Build to a heavy set of 3 (9 RPE)

Conditioning

Reps of 30-20-10:

• Kb Swings (70#/44#)
• Toes-2-Bar
• Box Jumps (24″/20″)
• Burpees
• Wall Balls (20#/14#)

Endurance

Row 6 x 1:00 for max calories/rest 1:40 between sets

Conditioning

5 Sets:

• 50 Double Unders
• 15 Handstand Push-ups
• 10 Front Squats (155#/103#)

Rest 1:00 between rounds.

Strength

6 x 3 Power Clean + 1 Jerk

• Reset each power clean.  Build to something that is heavy.

Conditioning

5 rounds:

• 5 Curtis P’s (135#/93#)
• 10 C2B Pull-ups

Partner WOD

Task “Fight Gone Bad”

With a partner, with only one person working at a time, complete the following for time:

• 100 Wall Balls (20#/14#)
• 100 Power Cleans (95#/63#)
• 100 Box Jumps (24″/20″)
• 100 Push Press (95#/63#)
• 100 Calorie Row

Olympic

5 x 2 Snatch – Build to heavy double

Conditioning

Crossfit Games Open 11.4

10 minute AMRAP:

• 60 Bar Facing Burpees
• 30 Overhead Squats (120#/88#)
• 10 Muscle-ups

Cash-Out

50 Pistols or 100yd Walking Lunge

Strength

Front Squat –

A. Every 2 minute for five sets:

• 5 reps @ 50%
• 5 reps @ 60%
• 3 reps @ 70%
• 2 reps @ 80%
• 2 reps @ 85%

B. 2 x 8-10 @ 75%

Conditioning

3 rounds for time:

• 9 Deadlifts (275#/183#, scale to 65-70% 1RM)
• 15 Toes-2-Bar
• 21 Box Jumps (24″/20″)

Endurance

Row – 6 x 1:00 Max Calories/2:00 Rest

Conditioning

12 minute AMRAP:

• 3-6-9-12-15, etc. Handstand Push-ups
• 30 Double Unders

*Sub Double Kb Push Press for HSPU’s/30 Plate Hops for Double Unders

Olympic

5 x 2.2.2 Power Clean – every 3 minutes

• Perform 2 touch and go power cleans, rest 5-10 seconds, repeat for three sets. Do this every three minutes for five total sets.

Conditioning

21-15-9 for time:

• Wall Balls (30/20)
• C2B Pull-ups
• Hang Cleans (135/93)

Partner WOD

With a partner, complete the following for time:

• 5k Row
• 150 Burpees + 150 Kb Swings (60#/44#)

Both partners are working at the same time. One is rowing, while the other is performing either Burpees or Kb Swings.  If the 5k row is completed before the Burpees and Kb Swings are completed, then both partners may work on the row.  If the Burpees and Kb Swings are completed first, then both partners may work on the row until it is completed.

Strength

Deadlift

• 8 reps @ 50% 1RM
• 6 reps @ 60%
• 4 reps @ 70%
• 2 reps @ 80%
• 2 reps @85-90%

*If you do not know your one rep max deadlift then build to something that is challenging but does not compromise form.

Conditioning

For time:

• 30 Lateral Bar Hopping Burpees
• 30 Overhead Squats (95#/63#)
• 20 Lateral Bar Hopping Burpees
• 20 Overhead Squats (95#/63#)
• 10 Lateral Bar Hopping Burpees
• 10 Overhead Squats (95#/63#)