WOD: Monday

Reminder: The Optimal Health and Performance series has been postponed 2 weeks and will not be held tonight. Apologies for any inconvenience.

Take 15 minutes to find a heavy 3RM Thruster, then:

CrossFit Games Open WOD 11.6

Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters, 45kg/30kg
3 Chest to bar Pull-ups
6 Barbell Thrusters, 45kg/30kg
6 Chest to bar Pull-ups
9 Barbell Thrusters, 45kg/30kg
9 Chest to bar Pull-ups
12 Barbell Thrusters, 45kg/30kg
12 Chest to bar Pull-ups
15 Barbell Thrusters, 45kg/30kg
15 Chest to bar Pull-ups
18 Barbell Thrusters, 45kg/30kg
18 Chest to bar Pull-ups
21 Barbell Thrusters, 45kg/30kg
21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Post total number of reps completed to comments.

Compare to last time here.

7 Responses

  1. Ash and I leave for the overland tomorrow, will be back next week! Have fun training guys, dont miss us to much!

    Razor

  2. 6.15am:

    DJ Dave: 90 rxd
    Simon: 40 rxd
    Dancey: 67 (30kg/blue)
    Paddy: 63 (green)
    Jak: 67 (25kg/green)
    Leisha: 65 (orange)
    Jules: 51 rxd
    Jaci: 85 (sub Front Squat/green)
    Lisa.N: 54 (orange)
    Martin: 57 (30kg/blue)
    Alex: 64 rxd
    Bove: 61 rxd
    Hristo: 65 (30kg/green)
    Tasha: 70 (jump)
    Ant 69 (16kg/blue)

    7.30am:

    5 Rounds for Time:
    3 Muscle Ups
    5 Front Squats 80kg
    7 Back Squats 80kg
    9 Box Jumps 30″

    Jimmy: 10.19 rxd
    Paddy: 13.58 (purple/green/50kg)
    Russ: 11.45 rxd
    Chops: 17.24 rxd
    Anna: Extreme Coach and Motivation RXD!

    12 noon:
    Shaggy: 43 (orange)
    Mark.I: 90 (20kg/jump)
    Margarita: 65 (16kg bar/blue)
    Phantom: 61 rxd
    Jake:68 rxd
    Shaun: 64 (20kg/jump)
    Slayer: 71 rxd

    4.20pm:
    Persia: 55 (16kg/blue)
    Adam.K: 75 (20kg/blue)
    Doc: 58 rxd
    Paddy:”Cindy” 20 (green)
    Sanch: 67 (25kg/green)
    Brett: 89 rxd
    Leandra: 66 (25kg/green)
    Mike: 62 (30kg/rxd-green)
    Tan: 53 (30kg/purple)
    Joel: 81 (20kg/green)
    Jose: 65 rxd
    Matt: 70 rxd
    Rowan: 71 (20kg/jump)
    Le’Roy: 98 (20kg)
    Steph: 48 (30kg/orange)
    Nick.C: 65 (40kg/orange)
    Nick.W: 50 rxd

    5.30pm:
    Big Wave: 77 rxd
    Shell: 42 (green)
    Alice: 58 (purple)
    Tommi.G: 60 rxd
    Scott: 32 (40kg/green)
    Sonya: 51 rxd
    Liam: 70 (35kg)
    Sarah.R: 67 (20kg/blue)

    6.40pm:
    Scott.L: 65 (40kg)
    Tom: 89 rxd
    Edwin: 63 rxd
    Lukey: 90 rxd
    Nic: 63 rxd
    Adam.M: 54 (40kg)
    Eve: 57 (orange)
    Ally: 49 (16kg/jump)
    Alain: 68 rxd