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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

Split Jerk

4-3-2-1-1-1

3 RFT of

  • 100 DUs (L2/L3: 300 Singles)
  • 20 OH Squats (Rx: 95#/65#, L2: 75#/50#, L3:65#/45#, L4:45#/25#)

WOD

RDL

10-10-10

‘Nancy’
5 rounds of:

  • 400m Run (3 laps around the courtyard)
  • 15 Overhead Squats (Rx: 95#/65#, L2: 75#/45#, L3: 55#/25#)

WOD

Complex: 1 Power Snatch + 2 OH Squats

1-1-1-1-1

2-2-2-2-2

10 Minute EMOM of

  • 5 Push-ups
  • 7 KB

WOD

RDL
10-10-10

‘Nancy’
5 RFT:

  • 400m run (3 laps around the courtyard)
  • 15 Overhead Squats (Rx: 95#/65#, L2: 75#/45#, L3: 55#/25#)

WOD

Bench Press

5-5-5-5-5 then 5+ at 80% of last set of 5*

*+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!)

4RFT of

  • 15 Deadlifts (RX: 95#/65#, L2: 85#/55#, L3: 75#/45#)
  • 5 Thrusters (RX: 95#/65#, L2: 85#/55#, L3: 75#/45#)
  • 10 OH Squats (RX: 95#/65#, L2: 85#/55#, L3: 75#/45#)

  


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Today’s WOD

  • Tuesday, 10/24/17

    WOD “Nicole” 20 Minute AMRAP of 400 Meter Run Max rep Pull-ups (L2: Strict Band Pull-ups)
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