WARM UP / MOBILITY
Dynamic hip and shoulder warm-up: Squat and overhead prep
Band pull aparts, dislocates, presses
—-
Barbell front squat warm-up + partner front rack stretch
With an empty barbell or light weight on the bar:
3 Power clean + 3 push press
3 Squat cleans + 3 push jerks
3 Squat clean + 3 split jerks
– Hold a 3s pause in all clean and jerk receiving positions
WOD A
Clean & Jerk X 2
In 15 min build to a heavy double or 2RM Clean and Jerk
– Complete the double as two singles with a short 5-10s rest between complete reps. Rest as needed between sets.
Rest exactly 5 min before starting WOD B
WOD B
CrossFit Open WOD 11.3
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165/110 lbs)
Jerk (165/110 lbs)
Masters 55+ Rx (135/75lbs)
Points are awarded for each movement separately. One point for the squat clean, and one for the shoulder to overhead. Thruster/push press is ok.
Rest exactly 5 min before starting WOD C
WOD C
Gymnasty Rx +
Complete AMRAP in 5 min:
3 x Ring muscle-ups
5 x Deficit HSPU (5″/3.5″)
——
4/3 rubber risers + ab-mat for Rx HSPU
— OR —
Gymnasty Rx
Complete AMRAP in 5 min:
5 x Chest to bar pull-ups
5 x Handstand push-ups