Strength 26-12-2017
1a) Power Clean: 4-5 x 3reps, up to a heavy 1.1.1 (5s). Rest 60s.
– 1.1.1 (5s) = drop bar between reps and reset up.
– Adv: Build to 85% of 1RM.
– Int: Build to 75% of 1RM.
– Beginner: Technique Work
CrossFit Games Open 2011 11.5
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 20 minutes of:
- 5 Power cleans (145lbs / 65kg)
- 10 Toes to bar
- 15 Wall balls (20lbs to 10' target)
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 20 minutes of:
- 5 Power cleans (100lbs / 45kg)
- 10 Toes to bar
- 15 Wall balls (14lbs to 9' target)
MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 20 minutes of:
- 5 Power cleans (130lbs / 60kg)
- 10 Toes to bar
- 15 Wall balls (20lbs to 9' target)
MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 20 minutes of:
- 5 Power cleans (75lbs / 35kg)
- 10 Toes to bar
- 15 Wall balls (10lbs to 9' target)
Extra Credit 26-12-2017
3 Rounds, rest as needed:
20 Banded Pull-throughs
25 Banded Face-pulls
Open Gym
Make a note of your achievements in 'Open Gym'