WOD

Strength 

Squat Clean

Warm up sets and technique work followed by

5×2

WOD

25-20-15-10-5

Sumo Deadlift High Pull

Pull-ups

Hand Release Push-up

“To be number one, you have to train like you’re number two” – Maurice Green

Strength 

Strict Press

1-2 warm up sets followed by

5,5,3,3,1,1

WOD

5 RFT

10 Power Snatches 115/75

15 Box Jumps 24/20

20 Ab-mat sit-ups

Strength 

Front Squats

2-3 Warm up sets followed by

5×3

WOD

20min AMRAP

400 Meter run

25 Wall Balls 20/14

20 KBS 55/35

WOD

3  5 minute AMARAPs

 

1)

10 Deadlifts 135/95

20 Double unders

2)

10 Hang Cleans 135/95

10 Lateral jumps over bar

3)

5 Shoulder to Overhead

7 Toes to Bar

 

 

 

Skill 

Stretch well and roll out

Then

Work on technique for thrusters and bar facing burpees

WOD

14.5

For time

21-18-15-12-9-6-3

Thrusters 95/65

Burpees over Bar

Good luck with the final work of the 2014 Crossfit Games Open

 

 

Strength

Pistol Squats

3×5(each leg)

then EMOM for 5 min

5 Front Squats 95/65

5 KTE

Scale weight accordingly

WOD

10-1

Box Jumps 24/20

1-10

HRPU

Stretch and prepare for the final open WOD tomorrow 

Stength 

2 sets of 10 warm up

Followed by

5×3

WOD

5 min AMRAP

10 Shoulder to Overhead 95/65

5 Pull-ups

2 Min rest

5 min AMRAP

10 Hang Cleans 95/65

5 Handstand Push-ups

Strength 

Walking Barbell Lunges

Following warm up sets perform 5×10 65/35

Scale up or down accordingly

WOD

5 RFT

20 KBS 55/35

30 Ab-mat sit-ups

KB Deadlifts 55/35

Jump ropes