A. 

Every 3 minutes, for 15 minutes:

Ground to Overhead Barbell Cycling

*Set 1 – 8 reps @ 55% of 1-RM Clean & Jerk

*Set 2 – 8 reps @ 55%

*Set 3 – 8 reps @ 55-60%

*Set 4 – 5 reps @ 60-65%

*Set 5 – 2 reps @ 65-70%

B.  

 “CrossFit Games Open Event 13.4”

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Clean & Jerks (135/95 lbs)

3 Toes to Bar

6 Clean & Jerks (135/95 lbs)

6 Toes to Bar

9 Clean & Jerks (135/95 lbs)

9 Toes to Bar

12 Clean & Jerks (135/95 lbs)

12 Toes to Bar

15 Clean & Jerks (135/95 lbs)

15 Toes to Bar

18 Clean & Jerks (135/95 lbs)

18 Toes to Bar

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc...

A. 

Every 2 minutes, for 10 minutes:

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

Rest as needed, then...

1 set of:

Max Reps @ 85%

B.  

Every minute, on the minute, for 15 minutes:

Minute 1 – 8-10 Strict Handstand Push-Ups

Minute 2 – 8-10 Burpee Box Jump Overs 24"/20"

Minute 3 – Row 15/12 Calories

A.  

Every 90 seconds, for 6 minutes:

High Hang Snatch x 2 reps @ 50-65%

Immediately followed by…

Every 90 seconds, for 6 minutes:

Hang Snatch x 1 rep @ 65-80%

Immediately followed by…

Every 90 seconds, for 6 minutes:

Snatch Lift-Off + Snatch from 2″ Below the Knee

B. 

Complete as many rounds and reps as possible in 10 minutes of:

6 Hang Snatches 135/95 lbs.

12 Pull-Ups

50 Double-Unders

Two sets for times of:

50 Wall Ball Shots

35 Bar Facing Burpees Over the Barbell

20 Overhead Squats 115/75 lbs

7/5 Muscle-Ups or 15 Chest-to-Bar Pull-Ups

Rest 5 minutes

A. 

Every two minutes, for 16 minutes:

Power Jerk + Split Jerk (with 2-3 second pause in the receiving position)

B.  

Three rounds for time of:

2 Rope Climbs

12 Front-Racked Lunges 155/105 lbs

In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:

Station 1 – 300/250 Meter Row

Station 2 – 10-15 GHD Sit-Ups or 10 Barbell Roll Outs

Station 3 – 30 Kettlebell Swings

Station 4 – 25/15 Calories of Assault Bike

Station 5 – Rest

A.  

Every 3 minutes, for 12 minutes:

Power Clean Barbell Cycling

6-9 reps @ 55-65% of 1-RM Power  Clean

B.  

Three sets for times of:

10 Hang Squat Cleans 135/95 lbs

10 Chest-to-Bar Pull-Ups

20 Box Jump-Overs 24″/20″

Rest 2 minutes

A.  

Every two minutes, for 8 minutes:

Back Squat

*Set 1 – 5 reps @ 60-65%

*Set 2 – 3 reps @ 70-75%

*Set 3 – 2 reps @ 80-85%

*Set 4 – 1 rep @ 90-95%

followed by…

Every two minutes, for 4 minutes:

Back Squat x 8-10 reps @ 75-80%

B.  

In teams of two, alternate every 10 reps to complete as many rounds and reps as possible in 15 minutes of:

20 Strict Handstand Push-Ups

20 Deadlifts 225/155 lbs.

20 Toes-to-Bar

*alternate every 5 reps for the handstand push-ups if 10 is too many at one time.  

A.  

Every 90 seconds. for 6 minutes:

Power Snatch x 2 reps @ 75%

Followed by…

Every 2 minutes, for 10 minutes:

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

B.  

Three sets of:

Complete as many rounds and reps as possible in 3 minutes of:

10 Thrusters 95/65 lbs.

10 Burpees

30 Double-Unders

Rest 2 minutes between sets. Start the next set where you left off when time ran out.

One class at 9am

Every minute on the minute until failure complete

Clean x 1.1

*Start at 55-60% of 1 Rep Max Clean

**Add 5-10 lbs every minute

Rest exactly 5 minutes, and then…

Complete rounds of 15, 12 and 9 reps for time of:

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

*50 Double-Unders after every set

Rest exactly 5 minutes, and then…

Three rounds for time of:

10 Deadlifts 185/125 lbs

20 Box Jumps 24/20"

A.  

Every 2 minutes, for 6 minutes:

Pause Jerk x 1 reps

(pause for 2 seconds in the bottom of the dip, then 1 second in receiving position, then recover – build over the three sets)

Immediately followed by…

Every two minutes, for 10 minutes:

Split Jerk x 1 rep

Build to today’s heavy.

B.  

For time:

10 Snatches 95/65 lbs. or 55%

10 Snatches 115/75 lbs. or 60-65%

10 Snatches 135/95 lbs. or 70-75%

10 Snatches 115/75 lbs. or 60-65%

10 Snatches 95/65 lbs. or 55%

*Squat Snatch every rep

**5 Burpee penalty for any fails

A.  

Three sets for times and efficiency:

20 Alternating Dumbbell Snatches

10 Strict Handstand Push-Ups

20 Alternating Pistols

Rest 2 minutes

B.  

In teams of two complete as many rounds and reps as possible - Switch every 2 minutes for 24 minutes (pick up where partner left off)

15/10 Calorie Assault Bike

20/15 Push-Ups

25 Air Squat

A.  

Four sets of:

Touch-n-Go Power Cleans x 5-8 reps

Rest 2 minutes

*Set 1 – 55-60% of 1-RM Power Clean

*Set 2 – 60-65%

*Set 3 – 70%

*Set 4 – 70%+

B.  

Every 5 minutes for 20 minutes

21 Calorie Row

15 Bar Facing Burpees

9 Toes-to-Bar

A.  

5 sets of:

Back Squat x 5 @32X1

*Build to today's heavy at the prescribed tempo

B.  

 “CrossFit Games Open Event 15.3”
Complete as many rounds and reps as possible in 14 minutes of:
7 Muscle-Ups
50 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
100 Double-Unders

*sub muscle-ups for 15 chest-to-bar pull-ups or pull-ups

There will be no classes on Monday but we will have open gym time from 12:30-3:00.  Please let anyone know who may be interested and does not check the blog regularly.

Five sets for times or Max sets in 10 minutes

5 Power Cleans 185/125 lbs.

10 Chest-to-Bar Pull-Ups or Pull-Ups

Rest 60 seconds

Rest 5 minutes or at the 15:00 and then…

Five sets for times or Max sets in 10 minutes

Run 200 Meters

5 Power Snatches 135/95 lbs

Rest 60 seconds

Rest 5 minutes or at the 30:00 and then…

Complete as many rounds and reps as possible in 5 minutes of:

10 Front Squats 135/95 lbs

10 Pull-Ups

20 Double-Unders

A.  

Every 2 minutes, for 8 minutes:

Pause Jerk x 1 reps

(pause for 2 seconds in the bottom of the dip, then 1 second in receiving position, then recover – build over the four sets)

Immediately followed by…

Every two minutes, for 12 minutes:

Split Jerk x 1 rep

Build to today’s heavy.

B.  

Three sets for times of:

Muscle-Ups x 5/3 reps or 2-3 Strict Pull-Ups + 2-3 Ring Dips

Shoulder to Overhead x 15 reps 115 lbs.

Box Jumps x 15 reps 24/20"

Rest 3 minutes

*Go Fast !

A.  

Three sets for times of:

2 Rope Climbs

10 Toes to Bar

20 Alternating Pistols

Rest 2 minutes (or perform with a partner or two and race through as a relay)

B. 

In teams of three, perform three rounds each for time of:

Assault Bike 35/25 Calories

100 Double-Unders

25 Russian Kettlebell Swings

Teammates roll through this in congo-line fashion, jumping onto the Assault Bike as soon as the teammate in front of them is off and has begun their 100 Double-Unders

A.  

Four sets for max reps of:

30 seconds of Power Clean @ 60%

Rest 90 seconds

B.  

Complete as many rounds and reps as possible in 15 minutes

Run 400 Meters or Row 500 Meters

20 Wall Balls 20/14 lbs.

 *Aim to go unbroken on the wall balls. 

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 6 minutes:

Back Squat x 8 reps @ 75%

B. 

For time:

30 Handstand Push-Ups

50 Burpee Box Jump Overs

1000 Meter Row