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13.3 CF Games Open WOD Complete as many rounds and reps as possible in 12 minutes of: 150 Wall ball shots (20lb to 10′ target/14lb to 9′ target)* 90 Double-unders 30 Muscle-ups [...]

Skill: Review of 13.3 Standards and Wall Ball efficiency review Then, three rounds for time of: 100m Shuttle run 15 Pendlay rows (135/95lb) 100m Shuttle run 15 Toes-to-Bar 100m Shuttle run 15 KB [...]

Strength: Squat 5-5-5-5-5 increasing weight for each work set (20 min) Then, “HEADBUTT” 10 min AMRAP of: 6 Deadlift (225/155lb) 6 Handstand Push-up Beginners: Use a lighter weight on the bar, [...]

Strength: Power clean – 20 minutes to work to a heavy double Then, for 12 minutes: Even minutes – Burpees for max reps Odd minutes – 2 Power Cleans @ 80% of your 1-rep max Score [...]

Strength: 3 position Snatch – 20 minutes to work to a heavy double Then, 10 min AMRAP of: 5 Overhead Squat (115/75lb) 7 Pull up 9 Wall Ball (20/14lb) Beginners option/Beginner’s Only [...]

Rolling on 20s (CFNE) with a run 3 Rounds 20 Front Squat (135,95) 20 Burpees 20 T2B 400m run ;

CrossFit Games Open 13.2 Complete as many rounds and reps as possible in 10 minutes of: 5 Shoulder to overhead (115/75lb) 10 Deadlift (115/75lb) 15 Box jump (24/20″) ——- [...]

Skills: Efficiency for movements in CrossFit Games Open 13.2 – Shoulder to overhead, Deadlift, Box jumps Then, “Benchmark Times Two” For time: Row 500m 40 Squats 30 Sit-ups 20 [...]

Strength: Skill review – Clean & Jerk – 30 minutes for heavy single – not maximal Then, “CFJC Benchmark with an Upgray’d” For Time: Run 400 (once) Then, 3 [...]

Strength: Overhead Squat – 20 Min to work to a heavy double (or mobility work for those who need it) Then, 3 rounds for time of: 25 Overhead Squat (45/35lb) 50 Double-under 20 Wall ball [...]