WOD:
5 rounds each for time of:
30 Double-Unders
15 Thrusters (M=95/F=65#)
15 Pull-ups

*Rest precisely three minutes
between each round

SWOD:
Rack Pull 3 RM
*bottom of knee to lockout
5×3 Behind the Neck Push
Press (Snatch Grip) + 3 OHS –
heaviest possible, rest 60 sec.

WOD:
10×200m Sprints

The walk to the next 200 is
your rest. Rest enough to allow
yourself to go 100% on every
sprint.

SWOD:
On the minute
Complete 2 Squats and 1 max
height box jump on the minute
for 15 minutes @ 70% of 1 RM
for Squat
Bench Press 5×3

Warm-up:
5 min. AMRAP of TGUs
(alternating) @ 32/24kg

WOD:
10 minute AMRAP of:
12 C2B Pull-ups
12 Box Jumps (M=30/F=24”)

SWOD:
3×5 Snatch High-Pulls –
heaviest possible, rest 60 sec.
3×5 Tall Snatches – heaviest
possible, rest 60 sec.

HERO WOD: DAE HAN
3 rounds for time of:
Run 800m w/ 45# plate
15ft Rope climb – 3 ascents
12 Thrusters (M=135/W=85)

SWOD:
5 minute AMRAP of:
Bottom hold Snatch Balance(M=135/F=95#)

Notes: The bottom hold portion of the lift is to hold the bottom position for 10 seconds.

WOD:
Crossfit Games Open 11.1
10 minute AMRAP of:
30 Double-unders
15 Power snatches (M=75/F=55#)

SWOD:
Front Squats: 1×5 @ 60%, 1×5 @ 70%, 1×5 @ 75%, 1×5 @ 80% – rest 60 sec
Press 4×5 @ 90%
Strict Weighted 3×8 Pullups (any grip) – heaviest possible, rest 45 sec.

WOD:
3×20 Row for Calories – rest 60 sec.
Notes: The goal is to row the 20 Calories with the LEAST possible strokes. Please note your stroke count not your time.

3x Max Ring Dips

Warm-up/ Skill Dev:
10 minutes of Snatch technique work.
Weighted Good Mornings 3×8 @65%, rest 60 sec.
TGU 3×3 (3 left/3right) – medium weight, rest 60 sec.

WOD:
3 rounds for time of:
12 Deadlifts (M=315/F=215#)
24 Bar Facing Burpees

SWOD:
Back Squat: 1×8 @ 65%, 1×8 @ 70%, 1×6 @ 80%, 1×6 @ 85%
Rope Climbs 4×4 -15’

WOD

WOD 1: 10 Minute AMRAP of:
5 HSPU on plates*
10 Burpees (12.1 standard)

*Notes: Men’s standard is 2 45# plates with an abmat between, for women 2 25# plates with an abmat between.

*Rest 2 minutes.

WOD 2: 4 minute AMRAP of:
12 GHD Situps
12 Chest clapping push-ups

SWOD:
Snatch – 65% x 2 x 3,70% x2×2 rest 60 sec.
Clean – 5×3 @ 65%, rest 60 sec.
Snatch Grip Deadlift – 3×5 rest 90 sec.

WOD:
In 12 minutes complete:
100 Double-Unders
Then – AMRAP of:
5 Push Jerks (M=185/F=120#)
Run 200m

*You can use a rack for this one

SWOD:
3 attempts to establish a 1RM Snatch – rest as needed.
3 attempts to establish a 1RM Clean & Jerk – rest as needed.
*Don’t skip this 1RM. You will need it next month when we start our new SWOD program!

WOD:
Three rounds for time of:
30 Wallball shots (M=20/F=14#)
30 Hang Squat Snatch (M=75/F=45#)