WOD for Tuesday, Dec 26, 2017

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

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