Strength

EMOTM 10 Minutes of:

2 Front Squats @ 85%

MetCon

0:00-12:00

AMRAP of:

75 Double Unders

40 Wall Balls (W: 14/9 M: 20#/10′)

5 Wall Walks

12:00-18:00

Establish A Heavy Single of The Complex:

Power Clean + Hang Power Clean + Hang Squat Clean + Jerk (3)

Strength

i) Deadlift 1-1-1-1-1-1-1-1 (Ascending)

ii) Negative Ring Pullups 5×2

MetCon

CrossFit Games Open Workout 25.1

15 Minute AMRAP of:

3 Burpee Over DB

3 Hang DB Clean & Jerk (35/50#)

30′ Lunge Walk

*Increase 3 Reps Each Round To The Burpees And Clean & Jerks*

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Strength

Superset 5 Sets (Ascending Weight) of:

8 Close Grip Bench Press

12 Chest Flies

MetCon

On Every 2nd Minute For 6 Sets Perform:

8 Calories Assault Bike

12 Front Squats (75/115#)

Accessory (Gymnastics)

EMOTM 8 Minutes of:

Odd: 20-30s HSW Practice

Even: 20/Side Pike Over Pylon

MetCon

For Time:

4 Rounds of:

5 Hang Power Snatch (75/115#)

7 Sit Ups

9 HR Pushups

22 Backwards Skips

4 Rounds of:

5 Hang Power Snatch (95/135#)

7 V-Ups

9 HSPU

22 Cross Over Skips

4 Rounds of:

5 Hang Power Snatch (105/155#)

7 T2B

9 Ring Dips

22 Double Unders

Lift

6 Sets of:

BTN (Snatch Grip) Push Jerk (2) + Split Jerk (2)

MetCon

2 Rounds For Time of:

750m Row

50 KB Swings (1/1.5 Pood)

25 SA KB Thrusters (1/1.5 Pood – Switch Arms In Round 2)