Prep for CrossFit Open

Announcements: 
1) I’d like folks to go ahead and sign up for the CrossFit Open as soon as possible! Here’s a link to help you:
https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=games
2) Don’t forget to check into the yoga classes on Thursday evening, Friday morning and Saturday!

Main Class:
A. Warm-Up
Iron Scap x 6 min
+
DB warm-up complex x 8 min
5/5 single-leg RDL (DB in opposite hand)
5/5 single-arm split jerk
5/5 single-arm squat clean thruster
– build weight with each round
+
w/ Barbell:
3 Rounds
5 Clean Pull
5 High Pull
5 Hang Power Clean
 – between sets do 2-4 reps of box jumps for max height

Prep for CrossFit Open, part 1:
8 min EMOM:
6 Clean and Push Jerk – 135/85
max reps Burpees Over Bar with time remaining in each minute
 – score = total burpees

rest exactly 6 min

Prep for CrossFit Open, part 2:
7 min AMRAP
7 Deadlift – 135/85
14 Box Jumps – 20/16
21 Double Unders

rest exactly 6 min

Prep for CrossFit Open, part 3:
6 min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

Beginners Class
A. Warm-Up
KB Complex x 8 min
6/6 Single-Arm Clean
8/8 Single-Arm Push Press
20 Alternating single-arm KB Swings
+
Single-Leg Box Jump or hop for height
+
Dot Drill x 3

B. Gymnastics
Strict Pull Ups: 3 x 3, AHAP
 – super set with max effort sets of ring push ups
Strict Pull Ups: 3 x 6-10, AHAP
 – super set with max effort sets of bench dips

C. Strength:
Front Squat – 3 x 5 building + 2 x 3, AHAP

D. WOD:
10 min AMRAP
5 pull Ups
10 Push Ups
15 Air Squats