A.
Every 2 minutes, for 14 minutes:
Hang Snatch + Snatch
*build over the sets
B.
Every minute on the minute for 16 minutes:
Minute 1: 12/8 Calories of Assault Bike
Minute 2: 100-Foot Sandbag Carry
Minute 3: 20 Barbell Overhead Squats
Minute 4: Rest
A.
Build to today’s 3-RM Strict Pull-Up
Followed by…
Three sets of:
3 Strict Pull-Ups @ 70% of today’s 3-RM
6 Strict Pull-Ups (unweighted)
Rest 90 seconds
B.
Three rounds for time of:
400 Meter Run
20 Pull-Ups
10 Strict Handstand Push-Ups
A.
Take 15 minutes and build to today’s 1-RM Power Clean
B.
For time:
30 Burpees over the Erg
500 Meter Row
30 Hang Power Cleans (135/95 lbs)
In teams of two, alternate complete rounds, and complete as many rounds and reps as possible in 8 minutes:
8 Deadlifts (225/155 lbs)
8 Chest-to-Bar Pull-Ups
Rest 4 minutes, and then…
8 Burpee Box Jump-Overs
8 Ring Dips
Rest 4 minutes, and then…
8 Ground to Overhead (135/95 lbs)
8 Toes to Bar
A.
Every two minutes, for 16 minutes of:
Clean x 1.1
(rest 10 seconds between singles)
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Snatches
10 Dumbbell Reverse Lunges
100-Foot Overhead Carry
A.
Three sets of:
Rope Climb Technique Work x 1-2 ascents
Freestanding Handstand Hold Work OR Handstand Walk Practice
Hollow Body Rocks x 15 + Tuck Rocks x 15 reps
B.
Three sets, for max reps/calories of:
3 Minutes of Rowing (for Max Calories)
2 Minutes of Strict Handstand Push-Ups
1 Minute of Muscle-Up OR Strict Pull-Ups
Rest 3 minutes
A.
Every 90 seconds, for 6 minutes:
High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch
Rest 60 seconds, and then…
Every 90 seconds, for 6 minutes:
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch
Rest 60 seconds, and then…
Every 90 seconds, for 6 minutes:
Snatch x 1 rep @ 80+% of 1-RM Snatch
B.
Complete as many rounds and reps as possible in 9 minutes of:
30 Double-Unders
6 Overhead Squats (135/95 lbs)
A.
Every 2 minutes, for 14 minutes:
Strict Shoulder Press x 3-4 reps
B.
Every minute, on the minute, for 21 minutes:
Minute 1 – Russian Kettlebell Swings x 15-20 reps
Minute 2 – Push Press x 15 reps
Minute 3 – 30-45 Second Front Leaning Rest on Rings
A.
Take 15-20 minutes to build to today’s heavy
Back Squat
B.
For time:
30/20 Calories of Assault Bike
30 Thrusters (115/75 lbs)
30 Chest-to-Bar Pull-Ups
In teams of three, complete as many rounds and reps as possible in 30 minutes of:
100 Double-Unders each
75 Wall Ball Shots
50 Power Snatches (95/65 lbs)
*After every round, males add 20 pounds and females add 10 pounds to their barbell
A.
Every 90 seconds, for 30 minutes:
Station 1 – Sandbag Carry x 100 Feet
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111
Station 3 – Farmer's Carry x 200 Feet
Station 4 – Barbell Glute Bridges x 10-12 reps @ 20X1
B.
For time:
???
A.
Three sets of:
Ring Muscle-Ups x 3-6
Handstand Walk x 50 Feet
L-Sit x 30-45 seconds
B.
Five rounds for time of:
400 Meter Run
9 Toes to Bar
6 Chest-to-Bar Pull-Ups
3 Bar Muscle-Ups
A.
Every 2 minutes, for 18 minutes:
Clean
*Sets 1-3 = 3 reps @ 60-65%
*Sets 4-6 = 2 reps @ 70-75%
*Sets 7-9 = 1 rep @ 80%+
B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Power Cleans (135/95 lbs)
12 Push Presses (135/95 lbs)
12 Front-Racked Alternating Reverse Lunges (135/95 lbs)
A.
Every 3 minutes, for 18 minutes:
Station 1 – 60 Double Unders + 10-15 Strict Handstand Push-Ups
Station 2 – 15 Deadlifts (185/125 lbs) + 15 Bar Facing Burpees
B.
Three sets of:
20-30 V-Ups
Rest 15 seconds
60 Second Prone Plank Hold
Rest 15 seconds
45 Second Side Plank Hold (Left)
Rest 15 seconds
45 Second Side Plank Hold (Right)
Rest as needed
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%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 90%
B.
Every 6 minutes, for 18 minutes:
Row 500/450 Meters
25 Air Squats
25 Russian Kettlebell Swings
In teams of three, complete as many rounds and reps as possible in 30 minutes
3000/2400 Meter Row
OR 3000 Meter Run
Directly into…
50 Toes to Bar
50 Bar-Facing Burpees
50 Power Cleans (135/95 lbs)
50 Toes to Bar
50 Bar-Facing Burpees
50 Power Cleans (155/105 lbs)
50 Toes to Bar
50 Bar-Facing Burpees
50 Power Cleans (185/125 lbs)
“CrossFit Games Open Event 11.6, 12.5 & 18.5”
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thrusters (100/65 lbs)
3 Chest-to-Bar Pull-Ups
6 Thrusters
6 Chest-to-Bar Pull-Ups
9 Thrusters
9 Chest-to-Bar Pull-Ups
12 Thrusters
12 Chest-to-Bar Pull-Ups
15 Thrusters
15 Chest-to-Bar Pull-Ups
18 Thrusters
18 Chest-to-Bar Pull-Ups
21 Thrusters
21 Chest-to-Bar Pull-Ups
If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc…
Every 10 minutes, for 30 minutes for times:
Run 400 Meters
20 Burpees
20 Alternating Single-Arm Dumbbell Snatches
Run 400 Meters
A.
Four sets of:
Close Grip Bench Press x 4-6 reps @ 20X1
B.
Complete as many rounds and reps as possible in 15 minutes of:
5/3 Muscle-Ups
10 Toes-to-Bar
20 Air Squats
OR
Complete as many rounds and reps as possible in 15 minutes of:
5 Strict Pull-Ups
10 Strict Handstand Push-Ups (or L-Seated DB Presses)
20 Air Squats
A.
Every 5 minutes, for 30 minutes for max load successfully lifted:
Row 500/450 Meters
5 Snatches
*One weight per set
** Score is total load over the 6 sets
B.
Every minute, on the minute, for 6 minutes:
Minute 1 – 60 Second Prone Plank Hold
Minute 2 – 15 V-Ups