1.28 WOD

Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups

Rest 10mins

Jackie (Time)
1000m Row
50 Thrusters, 45#
30 Pull-ups

Rest 10mins

Grace (Time)
30 Clean and Jerks, 135# / 95#

1.24 Family Throwdown

Teams of 2

10 min AMRAP

12 Power Snatch (95/65)
24 Hand Release Pushups
36 KB Swings (55/35)

REST 3 mins

4 min AMRAP

10 Back Rack Lunges (95/65)
10 Shoulder to Overhead (95/65)

REST 3 mins

10 min AMRAP

12 Burpees
24 Deadlifts (95/65)
36 Wall Balls (20/14)

1.23 WOD

10min EMOM

3 Handstand Push Ups
6 Chest to Bar Pull Ups

Competitors: Deficit HSPU / 3 Bar Muscle Ups

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
Scale for MU: Chest to Bar Pullups and Dips

1.22 Olympic Clinic

CLEAN ACCESSORY WORK

Deadlift (3×6 @ 60%)
– Clean/hook grip
– Speed pulls
– Squeeze at top

Clean Pull (8×2 @ 50% of clean)
– 4 sec pause at hang position
– Hips loaded

High-Hang Clean (8×1 @ 80% of clean)
– Full extension
– Speed under bar
– No misses

Split Jerk (6×2 @ 70% of C&J)
– From rack
– FOOTWORK!!!

Back Extension (3×20)
– Weighted by coaches discretion
– Front loaded weight

L-Sit (4×15 seconds)

1.21 WOD

Metcon (Time)

1 Mile Run
30 Knees to Elbow (Toes To Bar)
25 Power Cleans, 135/95 (165/115)
20 Push Ups (Bottom Half Burpees)
15 Pull Ups (Bar Muscle Ups)
10 Over Box Jumps, 24/20 (30/24)
1k Row

Competitors in Parentheses

1.20 WOD

Max Effort 500m Row x 3

5mins Rest in between

– Record Average for Score
– Put Individual numbers in comments

Metcon (AMRAP – Rounds and Reps)
10mins of Cindy
– 5 Pull Ups
– 10 Hand Release Push Ups
– 15 Air Squats

Rest 2mins

Metcon (Time)
3 Rounds

15 Wall Balls
45 Dubs

Competitors: 30/20

1.19 WOD

Snatch

Start at 60%

12 reps to build to 90+%

– When scoring Tabata movements, record your lowest round

– Rest 3mins between movements

Metcon (AMRAP – Reps)
Deadlift (100%/75%BW)

Metcon (AMRAP – Reps)
Shoulder To Overhead (65%/40%BW)

Metcon (AMRAP – Reps)
Pull Ups

Competitors: Muscle Ups

Metcon (AMRAP – Reps)
Front Squat (75%/50% BW)