The Best of the Open - Take 3

EQUIP: Barbell, Box (24/20), Rings, Wall Bal (20/14)

“The Best of the Open - Take 3”

(This OR This, Let’s Take a Vote)

WARM-UP:

*Active Stretch, then:

*400m Run

*10 x Wall Ball Deadlift

*10 x Barbell Deadlift

*10 x Wall Ball Front Squat

*10 x Barbell Front Squat

*10 ea. (over and back = 1) x Weighted Lateral Bar Hop (hold MB in front rack)

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PICK ONE:

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 (Rx: 24”/20;” Masters: 20”/20”)

OR

Open WOD 11.2: 

15 Minute AMRAP -

*9 x Deadlift (Rx: 155/100, Masters: 145/90)

*12 x Push-Up

*15 x Box Jump (24”/20;” Masters: 20”/20”)

We chose to do 11.2.

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PICK ONE:

Open WOD 11.4:

10 Minute AMRAP -

*60 x Bar-Facing Burpee

*30 x Overhead Squat (Rx: 120/90; Masters: 110/75)

*10 x Muscle-Up (sub1: Bar M-Up, sub2: 5 Ring Row + 5 Ring Dip)

OR

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 (sub: Lateral Bar Hop)

*30 x Muscle-Up (sub1: Bar M-Up, sub2: 5 Ring Row + 5 Ring Dip)

We chose to do 11.4.

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AND

Open WOD 11.3:

5 Minute AMRAP -

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

NOTE: “In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.” (www.games.crossfit.com)

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