Pause Front Squat
10 sets of 2 Pause Front Squats
3 second Hold at the bottom of the squat.
Build into a challenging set.

Metcon
Amrap for 15 minutes
3 Turf Shuttle Sprints
6 Lateral Facing Burpees over Bar
5 Squat Cleans (135/95, Rx+185/135)
Rest 1 minute between rounds
 
1 Turf Shuttle Sprints = 1

PARTNER WOD
For time
150 Russian Kettlebell Swings (55/35, 70/55)
 
50 MB Sit Up & Toss(choose weight)
1200m Row
50 MB Sit Up & Toss
12 Down/Back Length Turf Runs
50 MB Sit Up & Toss
1200m Ski
50 MB Sit Up & Toss
 
150 Ball Slams (choose weight)

Pause Back Squats
12 sets of 2 Pause Back Squats
Pause for 3 seconds at the bottom of the squat.
Choose your weights
- Sets 1-4, same weight across
- Sets 5-8 increase but same weight across
- sets 9-12 increase but same weight across

Metcon
CrossFit Games Open 11.3
Score Rounds and Reps
5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#

Metcon
8 minute EMOM
Min 1: 40 seconds of Max DU
Min 2: 3 Wall Walks
 
Score total DU

Metcon
For time
50 Single Arm DB Hang Snatch (35/25,Rx+50/35) (25R/25L)
40 Pull Ups
30 Single Arm Thrusters (15R/15L)
20 Burpee to Target
10 Single Arm Devil Press (5R/5L)

3 minute Core
20 second Hollow Hold
40 second Max Sit Up
20 second Hollow Hold
40 second Max Leg Lift
20 second Hollow Hold
40 second Max V Up Tucks

Hang Power Clean + Power Clean + Hang Power Clean
10 sets of the Power Clean Complex.
Build into a challenging set.

Metcon
7 rounds for time
7 Cal Row
7 "T" Release Push Ups
7 Deadlifts (225/155)

Metcon
10 minute EMOM
Min 1: Max Cal Row
Min 2: Rest
 
Set damper at 4

Metcon
Amrap for 20 minutes
12 Walking Lunges
9 Sit Ups
6 Burpees
3 TTB

Tempo Back Squat
8 sets of 2 Tempo Back Squats
- 5 seconds Down
- 1 second Hold
- Stand Quick
Build to a challenging set. Stay under 80% of your 1 rep max.

Metcon
Amrap for 18 minutes
23 Wallballs (20/14)
23 Bike Cals
23 Box Jump Overs (24"/20")
23 Ground to Over Head (95/65)

Metcon
8 minute EMOM
Min 1: 40 seconds of Double Unders
Min 2: 10 Burpees
 
Treat this as DU practice. We know everyone can do Single Unders after Tuesday's wod.
Score total of Double Unders

Metcon
For time
50 DB(2) Step Overs (20"/20"), (35/25,Rx+50/35)
40 Cal Row
30 DB(2) Power Cleans
20 Cal Row
10 Man Makers
 
15 minute Cap
Add a second to the total time for every rep you didn't complete

5 minute Core
1 minute of the following Core movements in order
- Forearm Plank
- Sit Ups
- Forearm Plank
- Sit Ups
- Forearm Plank

Pick your lift

2 Hang Power Cleans + Power Clean
Take 15 minutes to build a challenging Power Clean complex
2 Hang Power Cleans (above the knee) + Power Clean (floor)

2 Hang Power Snatches + Power Snatch
Take 15 minutes to build a challenging Power Snatch complex
2 Hang Power Snatch (above the knee) + Power Snatch (floor)

Metcon
Amrap for 10 minutes
18 Alt. DB Snatch (50/35)
9 TTB
18 Single Arm DB Push Press (9R/9L)
9 TTB

Rowing

2k Row for time
Set Damper at 6

Metcon
Amrap 10 minutes
100 Single Unders
15 Burpee Pull Ups

6 minutes of Core
3 rounds of
40 seconds On / 20 seconds Off
- Twisting Mountain Climbers
- Leg Raise + Pulse