PERFORMANCE
Warm-Up.
Two sets of:
Assault Bike x 90 seconds
Kettlebell Kang Squat x 5 reps
Kettlebell Waiter’s Carry x 50ft per arm
Followed by…
Two sets of:
Kettlebell Goblet Squat x 10 reps
Kip Swing x 10 reps
Strict Chest-to-Bar- Pull-up (Banded or Jumping if needed) x 5 reps
Single-Arm Kettlebell Push Press x 5 reps per side
Then…
A.
CrossFit Games Open Event 11.6, 12.5 & 18.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thrusters (100/65 lbs)
3 Chest-to-Bar Pull-Ups
6 Thrusters
6 Chest-to-Bar Pull-Ups
9 Thrusters
9 Chest-to-Bar Pull-Ups
12 Thrusters
12 Chest-to-Bar Pull-Ups
15 Thrusters
15 Chest-to-Bar Pull-Ups
18 Thrusters
18 Chest-to-Bar Pull-Ups
21 Thrusters
21 Chest-to-Bar Pull-Ups
If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc…
Scores to beat:
Mat Fraser = 198 reps in 2018
Kara Saunders = 201 reps in 2018
Josh Bridges = 169 reps in 2011
Camille Leblanc-Bazinet = 173 reps in 2012
B.
Every 2 minutes, for 16 minutes (2 sets of each):
Station 1 – Dead-Stop Bulgarian Split Squat + RDL x 8 reps @ 4111 (Left Leg)
https://youtu.be/gnFkJFvUnzw
Station 2 – Dead-Stop Bulgarian Split Squat + RDL x 8 reps @ 4111 (Right Leg)
Station 3 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111
Station 4 – L-Sit x 15.15.15 seconds
(rest 5 seconds between each 10 second work interval)
7 thrusters in rnd 21
RX
A: 100
Yesterdays wod
10 rds
300 row
2 power cleans
Threw in squat cleans for first half on both cleans.
Second half threw in a squat clean on second rep
2×2 165
2×2 185
2×2 195
1×2 205
1×2 215
1×2 225
1×2 235
Total 3940
A. 90 Rx (quite a bit less than PR)
B. Done with 50# KB and 115# BB
Warmup done ✅
A. 11.6 done Rx
117 reps
5 reps less than PB and really thought I’d paced myself to finish round 18 but it all fell apart towards the end!!
B. Done with 24kg KB and 70kg BB
A. 87 no room for chest to bar so went strict pull ups n chin ups.