Mobilize, then:
Warm-Up Flow
Two sets of:
20/15 Calorie Assault Bike @ 70%
3 Thrusters
15/10 Calorie Assault Bike @ 80%
6 Thrusters
10/7 Calorie Assault Bike @ 90%
9 Thrusters
Rest 3 minutes
Increase pace through this piece on the rower and focus on rhythmic breathing on the thrusters as your heartrate increases.
100/65 lbs
A.
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 1 rep @ 80-90%
(pause for 1-2 seconds in the receiving position)
Goal of this session is fine-tuning technique. Your goal is to assess each of the 8 lifts on a scale of 1-10, with 10 being a perfect lift. Note how many of your lifts achieved a score of 9 or higher.
B.
Back Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Sets 4-6 – 2 reps @ 90-95%
Rest 3 minutes between sets.
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