Strength/Skill: 25 Minute skills and drills for Rope Climbs and pistols.
10 Min AMRAP
1 Rope Climb
14 Pistols squats (alternating)
30 Double Unders
WOD Guidance: If you cannot do rope climbs or pistols use one of the versions you went over in the strength/skill portion. If scaling double unders newer athletes choose a 1:1 ratio and more experienced athletes do 2:1 or 3:1.
Strength/Technique: 6 min EMOM of 3 Deadlifts
5 Deadlifts 225/155
10 Bar Facing burpees
*6 min Timecap
WOD Guidance: This WOD should be performed at maximum effort. Push yourself out of your comfort zone and get uncomfortable. Choose deadlift weight that you can do all 5 reps unbroken when fresh with ease.
Jerk (Split or Push)
WOD Guidance: You can use either a push Jerk or Split Jerk. Spend some time working both techniques as you warm-up. Build to a heavy single and treat that as your 1st rep.
5 Wall Balls 20/14
1 Power Clean 225/155
*35 min Timecap
WOD Guidance: CrossFit Hero WOD dedicated to US Army Staff Sergeant Aaron Holleyman of Glasgow, MS. He was killed Aug 30th, 2004 when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. This WOD is a grind and the Power Clean should be heavy.
20 Min AMRAP
Max Rep pull-ups
WOD Guidance: Classic CrossFit benchmark to test your fitness. If using a band for pull-ups, as soon as you stop and rest in bottom that set is complete. Try to take each set to failure.
CrossFit Games Open 19.5