WOD

Front Squat

2-2-2-2-2

then,

Crossfit Open WOD 11.3

5 min AMRAP 

Squat Clean 165/110lbs

Jerk 165/110lbs

then,

1 min Max Calories on Echo Bike

Today is a quad heavy day; from the front squat to the bike. You should plan on taking some time and foam rolling you quads and/or stretching them within the next 24 hrs. The running (or rowing) tomorrow should help with the soreness though. We are performing an older Crossfit Open WOD today with only 2 barbell movements; the clean and the jerk. These weights represent approximately 60% of a SRCF Rx athlete’s 1RM so if those weights look heavy please scale appropriately. We perform the bike “sprint” at least once per quarter so your number should be fairly recent. Please check wodify before class so that you know your goals!

Bench Press

2-2-2-2-2

Superset w/3 sets of 8 – 10 LIGHT Upright DB Rows 

then,

For time:

20 Pull ups

400m Run

20 Pull ups

30 Box jumps 24/20”

400m Run

20 Pull ups

30 Box jumps 24/20”

40 Burpees

400m Run

20 min Time Cap

As we inch closer to the 2019 Crossfit Open we’ll get closer to performing 1RM’s for our major lifts. The upright rows should start out light as we usually avoid extreme internal rotation of the shoulder in Crossfit. The time cap for the wod is generous. Your goal is to finish this workout under well under 15 minutes with “40 burpees” being the actual wod. Everything else is background noise! If it’s raining please bike 25 cals for men and 20 cals for women, or row 500m.

Build to a 1RM Power Snatch in 15min

then,

15min Partner AMRAP

500m Row

50 Reverse BB Lunges 135/95lbs

With the exception of 2018, the snatch has appeared in the Crossfit Open every year since it’s online inception in 2011. We perform this 1RM so that athletes can have a clear understanding of how to scale workouts appropriately in the future. The partner wod contains more pulling on the rower, and is sure to light your butt on fire if done properly. The lunges are to be performed by placing the barbell in the back rack position and stepping backwards until the knee touches the floor. Fitter teams will only complete a few rounds in the given time with lunges taking up the majority of it.

Shoulder Press

3-3-2-2-1-1-1

Superset w/3 sets of Strict Supinated Chin ups

Set 1: Max Effort

Set 2: 50% of max effort

Set 3: 50% of max effort

then,

12-9-6

OHS 135/95lbs

Ring MUs

3 RFT

800m Run

20 ab mat sit ups

30 walking lunges

Teams of 3 on an 15 min clock:

“Karen”

150 WB’s for time @ 20/14lbs

*Teams may divide the work however they like, but only one person may work at a time.

then,

Max Effort Bear Complex in remaining time 135/95lbs

*Only one barbell per team.

Bear Complex Option 1:

Power Clean

Front Squat

Push Press

Back Squat

BTN (behind the neck) Shoulder to Overhead

Bear Complex Option 2:

Full Clean

Thruster

Back Squat

BTN Thruster

20 min AMRAP

10 Pull ups

20 Burpees

30 Jumping Lunges

40 Russian Twists 20/14lbs

50ft Bear Crawl