BEST OF THE OPEN - Take 2

EQUIP: Bar (no plates yet), Box (24/20), Wall Ball (20/14), Jump Rope, Pull-Up Set-Up?

The Best of the CrossFit Open (Take 2) - Athletes' Choice

NOTE: Hand out a # on a piece of paper to each person in class.  Keep a hat full of pieces of paper with a matching set of #s inside.  Pull out a #, call it out, and ask the person with the matching # to pick the WOD to do right then.  Once that WOD is done, rest and recover, then pull another # out of the hat for another person to pick the next WOD…until we run out of class time.

*The two WODs  below in purple are the ones my athletes chose to complete today in class.

WARM-UP:

*Active Stretch

-then:

*400m Run + Shoulder Plank Series + 10 x Deck Squat Jump

-then: choose 1st WOD, perform any movement specific warm-up required

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Open WOD 11.3:

5 Minute AMRAP -

*Squat Clean + Jerk (Rx: 165/110, Masters (55+): 135/75)

Open WOD 13.2: 

10 Minute AMRAP -

*5 x Shoulder-to-OH (Rx: 115/75, Masters: 95/55)

*10 x Deadlift (Rx: 115/75, Masters: 95/55)

*15 x Box Jump (24”/20”)

Open WOD 12.5:

7 Minute AMRAP -

3-6-9-12-15, etc. x

*Thruster (Rx: 100/65, Masters: 90/55)

*C2B Pull-Up (Masters Women: Pull-Up)

Open WOD 13.1:

17 Minute AMRAP -

*40 x Burpee 

*30 x Snatch (Rx: 75/45, Masters: 45/35)

*30 x Burpee

*30 x Snatch (Rx: 135/75, Masters: 75/55)

*20 x Burpee

*30 x Snatch (Rx: 165/100, Masters: 100/75)

*10 x Burpee

*AMRAP Snatch (Rx: 210/120, Masters: 120/90)

Open WOD 12.3:

18 Minute AMRAP -

*15 x Box Jump (Rx: 24”/20”)(Masters: 20”/20” and Step-Ups OK)

*12 x Push Press (Rx: 115/75; Masters: 95/55)

*9 x T2B

Open WODs 12.4 and 13.3 (same):

12 Minute AMRAP -

*150 x Wall Ball (Rx: 20/14; Masters: 20/10)(Rx men: 10’ target, all others: 9’ target)

*90 x Double-Under

*30 x Muscle-Up