Back Squat

De-load

 

4 Rounds for Time:

30 Wall Balls

30 Double Unders

Sprint 200m

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Press

2 – 2 – 2

Push-Press

2 – 2 – 2

 

AMRAP 14:00

15 Box Jump (24/20)

12 Push Press (115/75)

9 Toes To Bar

 

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Deadlift Day

De-load

Calculate weight off of 90% + 10#

1 x 5 @ 40%

1 x 5 @ 50%

1 x 5 @ 60%

 

5 Rounds for Time:

5 Man Makers (40/25)

Run 400m

Time Cap: 20:00

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Toes to Bar

 

CrossFit Open 11.5

AMRAP 20:00

5 Power Cleans (145/100)

10 Toes to Bar

15 Wall Balls (20/14)

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Running Intervals

3 x 800m

 

 

4 Rounds for Time:

Complete 2 rounds of:

10 Burpee Box Jump Overs

30 Double Unders

then

Rest 1:00

 

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Back Squat

3 – 3 – 3

 

With a partner, 12 rounds for time:

 

Row 250m

15 Front Squats (50%)


**One person working at a time.

Each partner must individually complete an entire round.

Then, the next partner goes for his/her entire round.

 

2017 0208