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WOD

Clean Complex (1 Squat Clean + 2 Front Front Squats) 1RM
3 Rounds for time:
  • 500m Row
  • 12 Deadlifts (Rx: Bodyweight, L2: 80% Bodyweight, L3: 60% Bodyweight)
  • 21 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
*20 Minute Time Cap*

WOD

Back Squat – 3RM w/ a 3 Second Pause in the first rep then 85% for 2×3
For time:
  • 88 Double Unders (L2: 44 Double Under Attempts, L3: 200 Singles)
  • 44 Deadlifts (Rx:155#/105#, L2:125#/85#, L3:95#/65#)
  • 22 Bar Facing Burpees
  • 11 Power Cleans (Rx:155#/105#, L2:125#/85#, L3:95#/65#)

WOD

Deadlift – 5×5 (Same Weight for all 5 sets – 75% if 1RM is known)
*NO TOUCH AND GO*

7 Rounds for time:

  • 5 Power Cleans (Rx:135#/95#, L2:115#/80#, L3:95#/65#)
  • 10 Burpees
  • 15 Abmat Sit-ups

WOD

5 RFT of

  • 400 Meter Run
  • 7 Deadlifts (Rx: Body Weight, L2: 80% Body Weight, L3: 60% Body Weight)

“CrossFit Open Workout 13.2”

10 Minute AMRAP of

  • 5 Shoulder-to-Overheads (Rx: 115#/75#, L2: 95#/65#, L3: 75#/45#)
  • 10 Deadlifts (Rx: 115#/75#, L2: 95#/65#, L3: 75#/45#)
  • 15 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)

WOD

Clean Pull

8-8-8-8

4 RFT of

  • 15 Deadlifts
  • 5 Thrusters
  • 10 Overhead Squats

Weights for all movements: RX: 75#/45#, L2: 65#/35#, L3: 55#/25#


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Today’s WOD

  • Friday, 12/15/17

    WOD Romanian Deadlifts – 3×8 (Same Weight for all 3 sets) 12 Minute EMOM: 6 Thrusters (Rx:95#/65#, L2:80#/55#, L3:65#/45#) Abmat Sit-ups for the remainder of the minute (Score = # of Sit-ups)
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