Friday 1.18.2019

"FITNESS"

A. Four sets of:Front Squat x 6 reps @ 3011Rest 30 secondsLandmine Press x 8 reps each arm @21X1Rest 30 secondsFarmer's Carry x 200ftRest 90 secondsB. Complete as many reps as possible in 5 minutes of:10 Goblet Squats (24/16 kg)10 Push Presses (Dumbbell or Barbell -- Recommended Loading 75/55 lb)

"PERFORMANCE"

A. Every 2 minutes, for 20 minutes (10 sets):Clean & Jerk x 1 repStart around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy.B. CrossFit Games Open Event 11.3Complete as many reps as possible in 5 minutes of:Squat Clean & Jerk (165/110 lbs)

"COMPETITION"

A. For max reps/distance:90 Seconds of Strict Handstand Push-ups90 Seconds of Toes to BarRest 60 seconds60 Seconds of Strict Handstand Push-ups60 Seconds of Toes to BarRest 30 seconds30 Seconds of Strict Handstand Push-ups30 Seconds of Toes to BarB. Every 2 minutes, for 20 minutes (10 sets):Clean & Jerk x 1 repStart around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy.C. CrossFit Games Open Event 11.3Complete as many reps as possible in 5 minutes of:Squat Clean & Jerk (165/110 lbs)

"ENDURANCE"

30/25 Cal Row @85%Rest time = work timex 8-10 sets