1/3/2019 CFNL WOD

Strength WOD:
Press
3 reps E3MOM for 9mins
@ 85/90/90% 1RM
Max reps on final set

Pre WOD:
The stages of the Squat Clean followed by building up to WOD weights (10mins)

WOD:
CrossFit Games Open 19.2
PLEASE NOTE: The weights have been slightly adjusted by up to 1kg to help run the class, please see the official website if you are doing an official attempt.
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 60 / 37.5kg
25 toes-to-bars
50 double-unders
13 squat cleans, 82.5 / 52.5kg
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 102.5 / 65kg
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 125 / 80kg
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 142.5 / 92.5kg
(Capped at 20 minutes).

You do not need to weight for the time of each section to finish before starting the next round.

Core:
Incline Side Drops (forearms on box or bench
3 x 8-20 reps
Focus on correct breathing

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