Strength CrossFit Open WOD 11.3 5 min AMRAP Max reps of 1 Squat clean (165/110) 1 Jerk (165/110)* *The jerk can be part of a cluster (squat-clean-thruster) or any type of shoulder to overhead [...]

Workout For time: 100 Pull‐ups (any style)* (or ring rows) *Every minute, on the minute (EMOM), do 3 Deadlifts (155/105) 3 Burpees over the bar Accessory Work 3 Rounds, Not for time 30 Alt V‐Ups [...]

Workout Old City Benchmark WOD #3 "The Chief" 3 min AMRAP 3 Power cleans (135/95) 6 Push ups 9 Air squats Rest 1 min Repeat a total of 5 times ***Score is total reps. Pick [...]

Workout 40 min AMRAP Run 800m 50 Double Unders* Run 1 mile 100 Double Unders Run 2 miles 200 Double Unders Run 3 miles 300 Double Unders Run 4 miles 400 Doubles * Scale to [...]

Strength 1 Front/Back Squat (W2) 70% (Reminder for all: of 90% 1rm) x 3 80% x 3 90% x 3+ Strength 2 Deadlift 5‐5‐3‐3‐3 (mod/heavy) Super Set 3 Rounds for Quality 7‐10 Strict Pull Up [...]

Workout Row Conditioning: 5 x 750 meters *Rest as needed: At least 1:1** **Goal: Consistency Across All Sets** Accessory Work 2‐3 Rounds For Quality: 1min Overhead Samson Stretch :30 ‐ 1 min Weighted butterfly stretch [...]