Author: The Black Book

Pendlay row
5-5-5-5-5

For time:
10 Push Jerk 75/50
20 Front squat 75/50
30 Burpees
20 Front Squat 75/50
10 Push Jerk 75/50

Deadlift
3-3-3-2-2

CrossFit Games Open 11.1

10 min AMRAP
30 Double unders
15 Power snatches 35/25

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Broad Jump
1 rm

500m Row for time,
rest as needed
500 Row for time

Push Press
3-3-3-2-2

5 Rounds:
6 Overhead squat 60/45
7 Strict Pull-up

Power Clean
Find 1 rm

4 rounds:
12 Deadlift 100/70
400m Run
Rest 1 min

Back Squat
3-3-3-2-2

7 min AMRAP of,
Thruster 50/35
2-4-6-8-…
Muscle-up/Ring Dip
1-2-3-4-…

Floorpress
Find 3rm

5 Rounds:
10 Push-up
15 Sumodeadlift high-pull 32/24
200m Run

cap: 15min

Deadlift
3-3-3-2-2

“Karen”
150 Wallball shots 20/14

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Box Jump for height 1RM

For time:
2 Squat clean @85%1rm
50 Sit-up
2 Squat clean @85%1rm
40 Sit-up
2 Squat clean @85%1rm
30 Sit-up
2 Squat clean @85%1rm
20 Sit-up
2 Squat clean @85%1rm
10 Sit-up

Push Press
3-3-3-2-2

7 min AMRAP of:

7 Box Jump 30/24″
7 KB Swing 32/24