Foam Roll/Trigger/Warm-up/Mobilise/Activate

.

RX’ED WOD

.

1) EMOM 6 –  1 Clean (squat) and Jerk (split) (80% 1RM)

.

Score = Load

.

2) Tabata the following:

a) DU’s

30 sec changeover

b) Rowing or SDHP (20kg/13kg)

30 sec changeover

c) 5 m Shuttle Run (5 m = 1 rep)

30 sec changeover

d) Burpees (Target – 6 inches above max reach height)

.

Score = Sum of min reps per movement

.

LITE WOD

.

1) EMOM 6 –  1 Power Clean, 1 Front Squat, 1 Push Press (80% 1RM)

.

Score = Load

.

2) Tabata the following:

a) Singles

30 sec changeover

b) Rowing or SDHP (16kg/8kg)

30 sec changeover

c) 5 m Shuttle Run (5 m = 1 rep)

30 sec changeover

d) Burpees (normal)

.

Score = Sum of min reps per movement

.

EXTRAS WOD

.

a) Practice HS Walking – 2 x 70% of max HS walk distance

.

Score = Distance

.

b) Strict HSPU – 2 x 70% of Max Reps

.

Score = Reps

.

Cool-down/Trigger Ball/Foam Roll/Stretch

.

 Featured Image – Are you registered for the Open? Featured Video from games.crossfit.com –http://games.crossfit.com/video/sherri-qualls-ified-2016-open Register at the following link: https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games