A.  

Every 2 minutes, for 10 minutes:

Power Snatch x 2 reps @ 70-75%

Followed by…

Every 2 minutes, for 10 minutes:

2 Snatch Lift-Offs + 1 Snatch @ 80-85%

B.  

 “CrossFit Games Open Event 16.3”

Complete as many rounds and reps as possible in 7 minutes of:

10 Power Snatches 75/55 lbs

3 Bar Muscle-Ups

Teams of 4 will work through 5 stations with some choices. Full description and breakdown tomorrow before class. 

A.  

Every minute, on the minute, for 15 minutes:

Split Jerk x 2 reps @ 75-80%

Work on perfect footwork and mechanics.

B.  

Every minute on the minute for 12 minutes

Minute 1 - 20 Double-Unders + 8-10 Toes-to-Bar

Minute 2 - 10-12 Deadlifts

A.  

Five sets of:

Power Clean x 8 reps

Rest 2 minutes

*Build in weight

**Goal is to be fast

B.  

For time:

Row 1000 Meters

25 Bar Facing Burpees

100 Meter Farmer Carry

25 Bar Facing Burpees 

Run 800 Meters

A.  

Every two minutes, for 10 minutes:

Back Squat

*Set 1 – 5 reps @ 45-55% of 1-RM Back Squat

*Set 2 – 5 reps @ 55-65%

*Set 3 – 3 reps @ 65-75%

*Set 4 – 2 reps @ 75-85%

*Set 5 – 2 reps @ 80-90%

Every two minutes, for 4 minutes:

Back Squat x 10 reps @ 70-75%

B.  

Complete as many rounds and reps as possible in 4 minutes of:

6 Front Squats 135/95 lbs.

12 Chest-to-Bar Pull-Ups or Pull-Ups

30 Double Unders

Rest 3 minutes and complete for a total of 2 sets

A.  

For time:

25 Wall Ball Shots

25 Box Jumps

20 Wall Ball Shots

20 Box Jumps

15 Wall Ball Shots

15 Box Jumps

10 Wall Ball Shots

10 Box Jumps

Rest until the clock reaches 10 minutes, and then…

For time:

Run 400 Meters

12 Power Snatches 135/95 lbs.

Run 400 Meters

12 Power Snatches

B.  

Every minute, on the minute, for 8 minutes:

Minute 1 – 8-10 Supine Ring Rows @ 2111

Minute 2 – 45 Second Prone Plank Hold

A.  

4 sets for max load

Overhead Walking Lunge x 10 steps

B.  

For time:

5 Sqaut Snatches @ 75%

50 Double-Unders

50 Wall Ball Shots

50 Toes-to-Bar

50 Double-Unders

5 Squat Snatches 

A.  

Three sets for max calories/reps:

90 seconds of Assault Bike for Cals

30 seconds of Burpees

60 seconds of Rest

90 seconds of Rowing for Meters

30 seconds of Kettlebell Swings

60 seconds of Rest

90 seconds of Double-Unders

30 seconds of Burpees

2 minutes of Rest

A.  

Take 15 minutes and build to a heavy

Power Clean

B.  

Every 5 minutes, for 25 minutes:

Run 400 Meters

6 Power Cleans @ 75%

12 Chest-to-Bar Pull-Ups

OR

Every 5 minutes, for 25 minutes:

Run 300 Meters

5 Power Cleans @ 75%

10 Pull-Ups

A.  

Every minute, on the minute, for 12 minutes:

Minute 1 – 2-6 Muscle-Ups

Minute 2 – 10 Meters of Handstand Walk

Minute 3 – 30-40 seconds of Hollow Rocks or Holds

B. 

Every minute, on the minute, for 14 minutes:

Even Minutes - Back Squat x 3 reps @ 75%

Odd Minutes - Handstand Push-Ups x 5-10 reps

 “12 Days of Christmas”

1 – 100 Meter Run or 25 Double-Unders

2 – Snatches

3 – Thrusters

4 – Dumbbell Ground to Overhead

5 – Burpees

6 – Handstand Push-Ups or Push-Ups

7 – Toes-to-Bar

8 – Kettlebell Swings 

9 – Box Jumps

10 – Pull-ups

11 – Front Squats 135/95 lb.

12 – Shoulder to Overhead 135/95 lb.

A.

Every 90 seconds:

Front Squat

*Set 1 – 2 reps @ 60%

*Set 2 – 2 reps @ 65%

*Set 3 – 2 reps @ 70%

*Set 4 – 1 rep @ 75%

*Set 5 – 1 rep @ 80%

Rest 90 seconds, and then…

Every two minutes, for 10 minutes:

Front Squat

*Set 6 – 85% x 1 rep

*Set 7 – 85-90% x 1 rep

*Set 8 – 90+% x 1 rep

*Set 9 – 90+% x 1 rep

*Set 10 – 90+% x 1 rep

B.  

For time:

Row 2000 Meters

For 28 minutes, rotate through the following stations:

45 seconds Assault Bike for Max Calories

Rest 15 seconds

30 seconds of Max Box Jump Overs

Rest 30 seconds

45 seconds Sand Bag Carry

Rest 15 seconds

30 seconds of Max Distance Overhead Carry

Rest 30 seconds

A.  

Four sets of:

Ground to Overhead x 8 reps

Rest 2 minutes

B.  

Every minute, on the minute, for 16 minutes:

Minute 1 – 2-6 Muscle-Ups

Minute 2 – 20 Double-Unders + 10 Overhead Squats 

Minute 3 – 20 Double-Unders + 10 Burpees 

Minute 4 – 6-8 Candlestick Rolls

A.  

Three sets not for time of

Rope Climb x 1-2 ascents

Strict Handstand Push-Ups x max unbroken reps

Alternating Pistols x 20 reps

B.  

Two sets of:

Against a 5 minute running clock, complete:

500 Meter Row

50 Kettlebell Swings 24/16 kg

Toes-to-Bar x Max reps

Rest 5 minutes 

A.  

Take 15-20 minutes and build to today's heavy

Clean + Clean from Below the Knee

B.  

For time:

30 Front Squats 135/95 lbs

600 Meter Run

30 Chest-to-Bar Pull-Ups or Pull-Ups

600 Meter Run

30 Shoulder to Overhead 

In teams of two, with only one partner working at a time, complete for time

*Run 800 Meters

25 Power Snatches 115/75 lbs.

50 Overhead Squats

100 Burpee Box Jump Overs 24/20"

50 Overhead Squats

25 Power Snatch

*Run 800 Meters

*Run together

A.

Four sets of:

Bench Press x 4-6 reps @ 20X1

Rest 60 seconds

Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111

Rest 60 seconds

B.  

For time:

Row 1000 Meters

immediately followed by…

Three rounds of:

100 Meter Farmer Carry 

15 Toes-to-Bar

A.  

Every 3 minutes, for 15 minutes:

Deadlift x 3 reps

B.  

Complete as many rounds and reps as possible in 15 minutes of:

10 Shoulder-to-Overhead 135/95 lbs. 

30 Double-Unders

10 Burpee Pull-Ups

30 Double-Unders

A.
Every 3 minutes, for 15 minutes:

Pause Front Squats x 4-6 reps @ 31X1

B.
In teams of 2, alternate rounds to complete as many rounds and reps as possible in 10 minutes of:

3 Power Cleans 185/125 lbs

6 Box Jumps 30/24"

12 Wall Ball Shots 20/14 lbs.