DL: 5-4-3-2-1

WOD:
15 min AMRAP:
10 Strict Pull Ups
10 DL* (Rx: 155/225, Comp: 205/315)
1:00 Rest

*Double overhead grip required for DL today.

WOD:
For Time:
50 Pull Ups
50 Double DB Box Step Overs (35/50, 20/24)
50 Box Jump Overs (20/24)
300m Single DB Carry (35/50)
50 Pull Ups

12 min to work up in load to a set of 2 re-grip Power Clean & Jerks

WOD:
5 RFT:
5 Power Clean & Jerks (Rx: 105/155, Comp: 135/185)
15 T2B

Front Squat 5-5-5-5

WOD:
10 min AMRAP:
7 Thrusters (55/75)
8 Front Squat (55/75)
9 Lateral Bar Over Burpees

12 min Snatch EMOM:
2 re-grip Snatch

WOD:
8 min AMRAP:
12 Power Snatch (65/95)
60 DU

DL: 10-8-6-4-2-2

WOD:
11 min AMRAP:
1, 2, 3...Ascending Ladder of RMU
11 DL (155/225)
11 Box Jumps (20/24)

WOD:
For Time:
18-15-12-9
OHS (Rx: 65/95)
T2B

4x5 Double DB Bench
4x10 Recline Pulls
4x15 Russian KBS

WOD:
7 min to find Max Time in Hold Handstand

WOD:
5 RFT:
400m Run
12 Double DB C&J (35/50)

Post WOD:
6 min Core For Quality:
20 Hollow Rocks
15 Ab Mat Sit Ups
:20 Side Plank R
:20 Side Plank L

Front Squat 3-3-3-3

2020 CrossFit Games Event 1:
“Friendly Fran”
3 RFT:
21 Thrusters (Rx: 65/95, Comp: 75/115, Games 85/115)
21 Pull Ups (Rx: Pull Ups, Comp & Games: C2B)

WOD:
For Time:
21-15-9:
Double DB Hang Squat Clean (35/50)
Double DB Box Step Over (35/50, 20/24)
HSPU

WOD:
For Max Reps:
3:00 Cals on Machine
3:00 Ab Mat Situps
2:00 Cals on Machine
2:00 Ab Mat Situps
1:00 Cals on Machine

-3 min Rest-

3:00 Cals on Machine

WOD:
On a 14 min Clock:
150 WB (14/20, 9/10’)
100 DU
Max Rep RMU

14 min EMOM: 1x Through the Single Arm DB Complex: Even min R, Odd min L.

3 DL
3 Power Cleans
3 Front squat
3 S2OH

@ 15-25 min mark on the clock:

10 min AMRAP:
200m Run
10 T2B