 Strength/Skill:
DB Snatch 4-4-4-4-4-4-4 MetCon: "OPEN 11.1" 10:00 AMRAP 30 Double unders 15 power snatch (75/55#) Competitive Bonus: Snatch Work: 2-2-2-2-2 Work up to a heavy double Touch 'N Go Snatch. No need to PR, just something heavy and emphasis the TNG. Don't forget to register for "The Open" at games.crossfit.com and select " CrossFit Elgin" as your affiliate.
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Skill: 5:00 AMRAP 30 Double Unders Strength: Snatch Grip Deadlift 4-4-4-4-4 MetCon: 10-1 Deadlift (255/175) Burpee Box Jump (24/20) 
 MetCon #1
10 – 1 Pull Ups KB Swings (55/35) 10:00 Cap MetCon #2 20:00 AMRAP 500m row 25 Push Ups 500m run 25 Pull Ups Competitive Bonus: DB Bench Press 4-4-4-4-4  Strength
OH Lunge 2-2-2-2-2-2-2-2 MetCon: 3 Rounds For Time: 75 Double Unders 50 Air Squats 25 Cals on Rower Competitive Bonus: Back Squat 5-5-5-5-5 across  Strength/Skill
Clean and jerk 1-1-1-1-1 MetCon "Open 13.4 7:00 AMRAP 3 reps 135/95 pound Clean and jerk 3 Toes-to-bar 6 reps 135/95 pound Clean and jerk, 6 Toes-to-bar 9 reps 135/95 pound Clean and jerk, 9 Toes-to-bar 12 reps 135/95 pound Clean and jerk, 12 Toes-to-bar 15 reps 135/95 pound Clean and jerk, 15 Toes-to-bar 18 reps 135/95 pound Clean and jerk, 18 Toes-to-bar... This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. Competitive Bonus: Muscle Up work  Strength/Skill
Shoulder Press 10-10-10 Metcon 5 Rounds 30 Wall Ball (20/14) 5 Bar Muscle Ups Competitive Bonus: OH Squat 3-3-3-3-3  Wide grip Bench Press
3-3-3-3-3 Then: 10:00 AMRAP 20 - Bench Press (75% 3RM) 30 - Push Ups 40 – Ring Rows Bonus: 200 double unders for time Competitive Bonus: Find 5RM Weighted ring rows 4x 20m Heavy Farmers Walk  Rowing for time
Men: Score time under 1:30/500m 1:35/500m 1:45/500m Woman: 1:40/500m 1:50/500m 2:00/500m Rest 3:00 - 5:00 between attempts Then: Tabata (:20/:10 work/rest) Rope Slam Row (calories) V sit-up Kb Swing (55/35) Double Under  Deadlift
2-2-2-2-2 Then: 20:00 AMRAP – Partner WOD - 95/65 1 – Deadlift 3 – Hang Squat Clean 5 – Push Press 7 – Back Squat Run while partner does work Score is rounds plus lengths run Competitive Bonus: Hang Squat Clean 3-3-3-3-3  Thrusters
2-2-2-2-2 “Fran” 21-15-9 Thrusters Pull Ups Competitive Bonus: Muscle Snatch work |
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