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WOD

Strict Press
5×5 @ 70% of 1RM

16 Minute Alternating EMOM of

  • Odd Minute: 8 Hang Power Cleans (Rx: 115#/75#, L2: 95#/65#, L3: 75#/45#)
  • Even Minute: 6 Bar Facing Burpees

WOD

“CrossFit Open Workout 11.4”

10 Minute AMRAP of

  • 60 Bar Facing Burpees
  • 30 Overhead Squats (RX: 120#/90#, L2:95#/65#, L3: 85#/55# )
  • 10 Muscle-Ups (L2: Bar Muscle-Ups, L3: Pull-ups and Dips)

WOD

Deadlift
5-5-5-5-5

15 Minute Alternating EMOM of

  • Odd Minute: 8 Hang Power Cleans (Rx: 115#/75#, L2: 95#/65#, L3: 75#/45#)
  • Even Minute: 6 Bar Facing Burpees

WOD

‘CrossFit Open Workout 16.5’

21-18-15-12-9-6-3 reps for time of

  • Thrusters (Rx: 95#/65#, L2: 85#/55#, L3: 75#/45#)
  • Bar-facing Burpees

WOD

Strength: Deadlift
5-5-5-5-5

15 Minute Alternating EMOM of

  • Odd Minute: 8 Hang Power Cleans (Rx: 115#/75#, L2: 95#/65#, L3: 75#/45#)
  • Even Minute: 6 Bar Facing Burpees

Skill

Power clean

WOD

18-15-12-9-6-3 reps for time of:

  • Clean (RX: 155#/100#, L2: 135#/90#, L3: 115#/75#)
  • Bar-facing burpees

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Today’s WOD

  • Wednesday, 11/22/17

    WOD 5 RFT of 400 Meter Run 7 Deadlifts (Rx: Body Weight, L2: 80% Body Weight, L3: 60% Body Weight)
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