Open Tester 11.5 – 18/1/18

Weightlifting
3 x Power Snatch + 2 x Overhead Squat

X 4-5 Good quality work sets.

Conditioning

CrossFit Games Open 11.5
Complete as many rounds as possible in 20 mins of:
5 Power Cleans, 65/45kg
10 Toes To Bars
15 Wall Balls, 20/14 lbs, 10 ft

 

Snake Bite 18/10/17

OHSStrength

Overhead Squat 2-2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.

Every 1 min for 8 mins: Power Snatch
4 Power Snatches, pick load

Conditioning

For time:
10 Power Snatches, 52.5/35 kg  1 Toes-to-bar
9 Power Snatches, 52.5/35 kg 2 Toes-to-bars
8 Power Snatches, 52.5/35 kg 3 Toes-to-bars
7 Power Snatches, 52.5/35 kg 4 Toes-to-bars
6 Power Snatches, 52.5/35 kg 5 Toes-to-bars
5 Power Snatches, 52.5/35 kg 6 Toes-to-bars
4 Power Snatches, 52.5/35 kg 7 Toes-to-bars
3 Power Snatches, 52.5/35 kg 8 Toes-to-bars
2 Power Snatches, 52.5/35 kg 9 Toes-to-bars
1 Power Snatch, 52.5/35 kg 10 Toes-to-bars

Friday Mashup

assaultbike_644e06_5273086

Skill

Muscle Ups – Transitions
– Progressions

Conditioning

21 Min AMRAP

3 HSPU
6 Chest to Bar
9 MB Slam
12 Toes To Bar
15 Cals Assault Bike
18 Dumbell Lunges 20/15kg

Finisher
Row Sprints

Thirsty Thursday

Strength/Olympic Lifting

Hang Power Snatch 3-3-3-3-3

Snatch Pull 2-2-2-2-2

Then

3 x 400m with 2 mins rest

Conditioning

10 Hang Power Snatch 52.5/35kg
20 Double Unders
200m Run
8 Hang Power Snatch 52.5/35kg
40 Doubles Unders
200m Run
6 Hang Power Snatch 52.5/35kg
60 Double Unders
200m Run
4 Hang Power Snatch 52.5/35kg
80 Double Unders
200m Run
2 Hang Power Snatch 52.5/35kg
100 Double Unders
200m Run

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