WOD

A) Coaches Choice Warm-Up

B) “2018 CrossFit Games Event 11”
For Time:
21-15-9 Reps Of:
Snatches (85/55)
Chest To Bar Pull-ups

C) 3 Sets
GHD Sit-up x15
Ring Support Knee Tucks x15

A) Not For Time Do:
500 m Row
Samson Stretch Lunge x50ft
Spiderman Lunge x50ft
then do:
2 Sets
Banded Rotator Cuff Ext Rotation x10 ea.
Banded Rotator Cuff Int Rotation x10 ea.
Inch Worm + Push-up x10

B) 4 Sets, Ea. For Time Of:
30 Cal Ski Erg
25 Squats
20 Burpee Box Jump Over (24″/20″)
15 Squats
10 Handstand Push-ups
rest 5 min

C) 3 Sets
Reverse Snow Angel x14-18
Reverse Barbell Curl x12-15

A) Coaches Choice Warm-Up

B) 5 Sets
Push Press x3
*Building

C) 5 Rounds Of:
1 Min Max Double Unders
1 Min Max Push Press (75% of todays 3RM)
1 Min Max Double Unders
1 Min Max KB Deadlift (70/55)

A) 2 Sets
Stiff Legged Deadlift x5
Hang Muscle Clean x5
Front Squat x5
then do:
2 Sets
Hang Power Clean x5
Push Press x5
Squat Clean & Jerk x3

B) In 15-20 Minutes Establish A 1RM Clean and Jerk

C) 3 Sets Of:
AMRAP In 4 Min Of:
20 Wall Balls (20/15)
20 Pull-ups
20 Kettlebell Swings
rest 4 min

Part A
2 Sets
Alt. Arm/Leg Push-up Ext. x8 ea. side
Alt. Skater Lunge x10 ea. side
Hanging Lat Pull x10
+
2 Sets
Sumo Squat Hold x20 sec
Bridge-up x5 w/2 sec hold at top

Part B
3 Sets
False Grip Ring Row x8-10 @31×1
Wall Climb x2-3
Hollow Body Push-up x8-10 @2121

Part C
Every 5 Min For 25 Min Do:
2 Min Max Cal Row
rest 30 sec
12 Alt DB Snatch (50/35)
6 Burpee Box Jump Over

A) Coaches Choice Warm-Up

B) 3 Rounds For Time Of:
100ft Front Rack Walking Lunge (95/65)
30 Cal Ski Erg
10 Sandbag Cleans (pick a manageable weight)
200ft Farmers Carry (53/35)

C) 3 Sets
Supinated Barbell Row x15
Seated Single Arm Press x8 ea. @3131

A) Coaches Choice Warm-Up

B)
In Teams Of 2 Perform:
AMRAP In 30 Min Of:
600 m Partner Run
20 Power Clean (185/120)
15 Front Squats
10 Muscle-ups

*Only 1 athlete can work at a time.
**Scale Muscle-up to 3 pull-ups + 3 push-ups

A) Coaches Choice Warm-Up

B) “2008 CrossFit Games Event”
5 Rounds For Time:
5 Deadlifts (275/185)
10 Burpee Over Bar

C) EMOM For 20 Min Do:
Min 1 – Toes To Bar x8-10
Min 2 – DB Farmers Carry Box Step Over x8
Min 3 – Double Under x30-40
Min 4 – Handstand Push-up x8-10