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Games Open 13.4

Stength

Every 2 Minutes for 18 minutes complete:

1 Squat Clean
1 Squat Clean & Jerk

– Add weight each increment of two minutes until failure (if failure occurs before 18 minutes drop working weight and complete the 18 minutes)

WOD

7 min ascending AMRAP of:

Clean and Jerk 135/95
3 Toes-to-Bar

3-6-9 and to infinity until you run out of time

* Clean & Jerk is really your choice of Power Clean or Squat Clean then Push Jerk or Split Jerk

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Back Squat

Strength

Bench Press

10 @ 45% of your 1 Rep Max
9 @ 50% of your 1 Rep Max
8 @ 55% of your 1 Rep Max
7 @ 60% of your 1 Rep Max
6 @ 65% of your 1 Rep Max
7 @ 60% of your 1 Rep Max
8 @ 55% of your 1 Rep Max
9 @ 50% of your 1 Rep Max
10 @ 45% of your 1 Rep Max

WOD

Find a Back Squat 1RM

Way to get there:

1×3 75%
1×2 80%
1×1 90%
1×1 95%

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Games Open 15.4

Strength

Every 2 Minutes for 18 minutes complete:

2 Clean & Jerks

– Add weight each increment of 2 minutes until failure (if failure occurs before 18 minutes drop working weight and complete the 18 minutes)

*Clean and Jerk is really your choice of Power Clean or Squat Clean then Push Jerk or Split Jerk

WOD

8 min AMRAP (as many reps as possible) of:

3 Handstand Push-Ups
3 Cleans 185/125
6 Handstand Push-Ups
3 Cleans
9 Handstand Push-Ups
3 Cleans
12 Handstand Push-Ups
6 Cleans
15 Handstand Push-Ups
6 Cleans
18 Handstand Push-Ups
6 Cleans
21 Handstand Push-Ups
9 Cleans

– Etc., following same pattern until time is up

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Games Open 11.1

Strength

Every 2 Minutes for 18 minutes complete:

2 Power Snatches

– Add weight each increment of 2 minutes until failure (if failure occurs before 18 minutes drop working weight and complete the 18 minutes)

WOD

10 minutes AMRAP of:

30 Double-Unders
15 Power Snatch 75/55

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