Strength: 5×3 Hi-Hang Cleans + 1 Push Jerk – heaviest possible, rest 60-90 sec. WOD: For time: Run 800m 50 .....
Skills and Mobility Annie: 50-40-30-20-10 Double Unders Ab Mat Sit ups
Strength: High Bar Back Squat 1×5 2 80%, 2×3 @ 85%, 3×1 @ 90% WOD: 20 KBS 24/16 kg 12 .....
Strength: 7×1 3 first puul w/ hang snatch WOD: Ascending 10 minute AMRAP 3 hang clean to thruster 105/75 3burpee .....
Strength: Establish 1 Rep max Front Squat WOD: 3 Rounds For Time 50 Double unders 25 Wall Balls 20/14 15 .....
2013 CFG Open WOD 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of: .....
Fran 21-15-9 Pull ups / Thrusters
Strength: 7×1 Low-Hang Snatch (3 count pause) + Vertical Hi-Hang Snatch – heaviest possible, rest 60-90 sec WOD: 1 minute .....
Strength: Back Squats: 2X5 @ 70% – 2X3 @ 75% – 3X1 @ 80% WOD: 5 rounds for total time .....
Strength: 7X1 First Pull + Hang Snatch WOD: 3 minute AMRAP of: Burpees (to a 6″ target) *Rest 2 minutes. .....
