PERFORMANCE 

Warm-Up.

Two sets of:
Assault Bike x 90 seconds
Kettlebell Kang Squat x 5 reps
Kettlebell Waiter’s Carry x 50ft per arm

Followed by…

Two sets of:
Kettlebell Goblet Squat x 10 reps
Kip Swing x 10 reps
Strict Chest-to-Bar- Pull-up (Banded or Jumping if needed) x 5 reps
Single-Arm Kettlebell Push Press x 5 reps per side

Then…

A.

CrossFit Games Open Event 11.6, 12.5 & 18.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thrusters (100/65 lbs)
3 Chest-to-Bar Pull-Ups
6 Thrusters
6 Chest-to-Bar Pull-Ups
9 Thrusters
9 Chest-to-Bar Pull-Ups
12 Thrusters
12 Chest-to-Bar Pull-Ups
15 Thrusters
15 Chest-to-Bar Pull-Ups
18 Thrusters
18 Chest-to-Bar Pull-Ups
21 Thrusters
21 Chest-to-Bar Pull-Ups

If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc…

Scores to beat:
Mat Fraser = 198 reps in 2018
Kara Saunders = 201 reps in 2018
Josh Bridges = 169 reps in 2011
Camille Leblanc-Bazinet = 173 reps in 2012

B.

Every 2 minutes, for 16 minutes (2 sets of each):
Station 1 – Dead-Stop Bulgarian Split Squat + RDL x 8 reps @ 4111 (Left Leg)
https://youtu.be/gnFkJFvUnzw
Station 2 – Dead-Stop Bulgarian Split Squat + RDL x 8 reps @ 4111 (Right Leg)
Station 3 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111
Station 4 – L-Sit x 15.15.15 seconds
(rest 5 seconds between each 10 second work interval)

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Josh Willins
Josh Willins
November 23, 2022 3:50 pm

RX
A: 100

Jeremy Hammock
Jeremy Hammock
November 23, 2022 10:29 am

Yesterdays wod

10 rds
300 row
2 power cleans

Threw in squat cleans for first half on both cleans.
Second half threw in a squat clean on second rep

2×2 165
2×2 185
2×2 195
1×2 205
1×2 215
1×2 225
1×2 235

Total 3940

Logan Harris
Logan Harris
November 23, 2022 6:26 am

A. 90 Rx (quite a bit less than PR)
B. Done with 50# KB and 115# BB

Al Fraser
Al Fraser
November 23, 2022 3:46 am

Warmup done ✅

A. 11.6 done Rx
117 reps

5 reps less than PB and really thought I’d paced myself to finish round 18 but it all fell apart towards the end!!

B. Done with 24kg KB and 70kg BB

Gabriel
Gabriel
November 23, 2022 3:31 am

A. 87 no room for chest to bar so went strict pull ups n chin ups.