Weightlifting
Pause Back squat (@(70%+11#)x3x4)
Come to a complete stop in the bottom of the squat and hold for 2 seconds
(15min)
60-90 seconds break bretween working sets
4 Rounds of 3 Puased back squat@11#+70% of 1RM back squat
60-90 seconds break bretween working sets
4 Rounds of 3 Puased back squat@11#+70% of 1RM back squat
Hang Snatch (@(65%+11#)x3x4)
(15min)
4 Rounds of 3 reps of hang snatch @11#+65% of 1RM Snatch
4 Rounds of 3 reps of hang snatch @11#+65% of 1RM Snatch
Metcon
CrossFit Games Open 11.6 and 12.5 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Scaled/Masters 90/55
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