Lift: front squat
3 reps EMOM for 3min
2 reps EMOM for 3min
1 rep EMOM for 3min
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WOD:
30-20-10 thrusters 95/65
20-30-40 unanchored sit-ups
Run 400 after each round
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Mobility: traditional ham and quad stretch

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Cliff at The Crossfit Games in Carson California.  30 Seconds later he hit 435, which is a huge personal record for him.  After day one he is in 8th place.

Pick either 800m or 1 mile to run for time.
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Full recovery
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WOD:
2 min max calorie row
Rest 2-3min
3min max wall balls
Rest 2-3min
4min max burpees
Rest 2-3min
Max plank hold (floor or rings)
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Mobility: LAX ball chest smash

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Some of the 6amer’s representin’…..Today it begins

 

Lift: 15 min to build to clean and jerk double
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WOD:
3 hang power cleans 185/115
6 strict ring dips
9 box jumps (30/24)
27 double unders
AMRAP 20 min.
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Mobility: smash and trap calves

Vina

 

Skill: HSPU practice 10 min.
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WOD:
Row 50 calories
21 HSPU
100 double-unders
15 HSPU
run 800m
9 HSPU
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Mobility: LAX ball shoulder smash
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Dragi

 

Friday

Lift: front squat 8-6-4 as a warm-up

WOD: Bell
21 deadlift 185/115
15 pull-ups
9 front squat
*3 rounds*

 

Lift: A Complex of:
1 press
2 push press
1 jerk
AHAP 12 min.
-
WOD:
6 shoulder to overhead 135/95
8 burpee over the bar
*AMRAP 12 minutes*

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9am

 

 

Lift: Power Clean 1-1-1-1-1

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WOD:
6 power cleans 185/115
12 T2B
AMRAP 8 min.
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Mobility: Smash and trap calves
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Jamie

 

 

WOD:
5 pull-ups
5 push-ups
10 rounds
-
rest
-
10 GHD sit-ups
10 back ext.
5 rounds
-
rest
-
25 wall ball
25 box jumps 24/20
2 rounds
-
Notes: rest as needed between, score the 3 times.
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Mobility: couch stretch

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A little couch stretch

 

Lift Overhead squat 5-3-2-1
-
WOD: Nancy
run 400m
15 OHS 95/65
*5 rounds*
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Mobility: OH band distraction

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Ralph – we often talk of jumping and landing in a good position…there it is.