Partner WOD
Squat 3×5 80% 5 Rounds for Time 3 Handstand Pushups 30 secound L-Sit then Partner WOD 10×200
CrossFit Open 13.4
Clean and Jerk Star at 70% 8×1 no misses CrossFit Open 13.4
12 AMRAP
Snatch 8x1Starting at 70% No misses 12 AMRAP 6 TGU 2/1.5 CT 1.5/1RX 20 Swings 20 GHD Sit-ups
Amanda
Deadlift 3×3 85% 3×3 70% Amanda
FS & BP
Accumulate as many lbs as possible. One set at each weight on each exercise.Front Squat M- 135,185,225,175,315 F- 95,135,155,190,220 Bench Press M- 135,185,225,275,315 F- 65,95,115,135,155
3 Rounds for Time
Clean and Jerk 8×1 Start at 70% Get as heavy as you choose provide you have no misses 3 RFT 10 power cleans 135/95 (CT 185/135) 20 barbell push-ups
Partner WOD
Bench Press 5×5 Partner WOD 100 du buy in 3 rounds 25 hspu 50 partner over burpees 75 partner wall balls 100 du buy out
10min AMRAP
Snatch 8x1Start at 70% Get as heavy as you choose provided you have no misses. 10 min amrap 20 ghd’s 15 pull-ups 5 wall walks