WOD Strength+Skill Back Squat (5×3) WOD CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.
Read FullWOD Strength+Skill Power Clean (5×3) Shoot for previous 3 rep on fourth set WOD Metcon (Time) 5 RFT 5 squat clean (155/105) 10 ring dips 30 DU 15 min cap
Read FullWOD Pre Warmup Farmer’s Carry (400m @ 50/35) Strength+Skill Push Press (5×5) Shoot for previuos 5 rep on fourth round WOD CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5
Read FullWOD WOD Metcon (AMRAP – Reps) 4 rounds 1 min AMRAP: KB swing (1.5/1pd) 1 min AMRAP: pushup 1 min AMRAP: burpee box jump overs 1 min AMRAP: sit ups
Read FullWOD Strength+Skill Deadlift (5×5) Shoot for your previous 5 rep on fourth set WOD CrossFit Games Open 13.3 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 20#
Read FullWOD Pre Warmup Metcon (Weight) 200 m pinch grip plate carry (45/25) scale — walk inside for 3 min Strength+Skill Shoulder Press (5×5) Shoot for previous 5 rep on fourth
Read FullWOD Strength+Skill Squat Clean (3-3-2-2-1-1-1) Reset after each rep and get heaaaaavy!! Big hips — speed under the bar — elbows to the sky WOD CrossFit Games Open 14.5 and 16.5
Read FullWOD Strength+Skill Overhead Squat (5×5) Shoot for previous 5 rep on 4th set WOD CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a 6" target Target
Read FullWOD WOD Metcon (Time) 30 min AMRAP — with partner 100 cal row — partner must be in bottom of squat w/ DB in front of chest 60 burpee to
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