4 Rounds for time
10 HSPU
15 Toes to bar
36 Wall Ball 20/14#
HAPPY BIRTHDAY COACH BRYAN.
Back Squat
3 x5 ascending
then
CrossFIt Games Open Wod 11.1
AMRAP 10 Min
30 Double unders
15 Power Snatch 75/55#
How many double unders can you do in 1 minute?
“Polar Vortex”
Teams of 5
AMRAP 30 MIn:
15 Calorie row
20 KB Swings 53/36#
10 burpee box overs 20″
15 Wall ball sit ups, 3′ line 20/14#
One “rest” station
This will be a chipper relay style workout. An athlete may not begin on a station until the athlete directly in front of them finishes on the next station. After the First athlete has gone through each station, they wait at the “rest” station until the first station opens up, and then begin the chipper again.
5 Sets of:
3 Strict Press,
5 Push Press,
7 Push Jerk
Ascending load, as heavy as possible without re-racking the bar.
EMOM X 8 min
5 Power Clean
Touch and go – work on technique
then
3 rounds for time
10 lateral bar jumps
20 OHS 75/45
30 Abmat sit ups
JT
21-15-9
Handstand push ups
ring dips
push ups
Developing the Handstand
Front Squats
5 RM
then
3 rounds not for time:
10 barbell step ups ( each leg)
10 Good mornings
Rest Day
Open floor 11-1
Work on any skills that are lacking.