Happy CrossFit Games Open!

It's here everyone! 13.1 was posted tonight and needless to say I'm psyched to get a little redemption from 12.2!

A.
Front Squat
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 90-95%
 

Rest as needed

Let feel dictate, and feel free to deviate from these percentages today if you’re not firing on all cylinders.

B.
Take 10-15 minutes to work on Clean & Jerk technique.

If your speed and mechanics look good, you may build in weight by feel, but keep in mind that our goal is to perform well on Friday in the Open, so don’t smoke yourself here.

C.
Complete as many rounds and reps as possible in 5 minutes of:
5 Power Cleans (135/95 lb)
10 Wall Ball Shots (20/14 lb)
20 Double-Unders

(Practice your transitions – how would you lay out the rope, where would you set up your barbell in relation to the ball and rope, etc…. This is light and fast, so your success will be determined in part based on how quickly you can keep yourself moving in transition.)

D.
Three sets for times of:
5/3 Muscle-Ups
10 Toes to Bar
Rest 2-3 minutes

A) 205, 245, 275, 295, 315, 330

B) Skip. Still resting the elbow a bit

C) 4+14 DU's

-80-85% for the first 4 minutes. Last minute put the pedal to the floor. Breathing felt great. Missed a few reps on the wall and DUs

D) Done. Each round around 40 secs

-Only timed the last one