Every 7 minutes, for 35 minutes for times:
Three sets of:
A.
Every 2 minutes, for 16 minutes:
Snatch + Hang Snatch
B.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
A.
Every 90 seconds, for 30 minutes for max reps of:
Station 1 - 60 seconds of Dumbbell Floor Press (choose a weight that you can move throughout the 60 seconds)
Station 2 - 60 seconds of Banded Overhead Triceps Extensions
Station 3 - 60 seconds of Double-Unders
Station 4 - 60 seconds of Strict Pull-Ups (pronated, supinated or mixed)
Station 5 - 60 seconds of Assault Bike OR Rowing (calories)
B.
Three to Four Sets of:
30-second Hollow Hold
15-20 reps of V-Ups (or Tuck-Ups)
30-second Superman Hold
15-20 reps of Superman Lifts
Rest 60 seconds
A.
In 12 minutes build to:
Deadlift - 2 reps @ 85% of 1-RM Deadlift
Immediately followed by...
Every 2 minutes, for 10 minutes:
Speed Deadlift x 3 reps @ 70%
B.
For time:
50/35 Calories of Assault Bike
50 Burpee Box Jump-Overs (24"/20")
A.
(skill practice)
Kipping Toes to Bar
B.
Five rounds for time of:
21 Wallballs (20/14 lbs)
18 Alternating DumbbellSnatches (50/35 lbs)
15 Box Jumps (24"/20")
12 Toes to Bar
A.
Take 20 minutes to build to today's 1-RM Bench Press
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Handstand Push-Ups
10 Ring Dips
15 Push-Ups
30 Double-Unders
A.
In 10 minutes build to:
Deadlift - 3 reps @ 75% of 1-RM Deadlift
Immediately followed by...
Every 2 minutes, for 10 minutes:
Speed Deadlift x 3 reps @ 65%
B.
Two sets for times of:
Row 750/600 Meters
20 Chest-to-Bar Pull-Ups
40 Walking Lunges with Kettlebell Farmer's Carry (24/16 kg KBs)
Rest the same length of time the first set took you
"The Veteran"
Eleven rounds for time of:
400 Meter Run
11 Dumbbell Thrusters (50/35 lbs)
11 Burpees
OR
Complete as many rounds and reps as possible in 20 minutes of:
400 Meter Run
11 Dumbbell Thrusters (50/35 lbs)
11 Burpees
A.
Every 2 minutes, for 12 minutes:
Behind The Neck Split Jerk
*Sets 1-3 = 2 reps @ 75% of 1-RM Split Jerk
*Sets 4-6 = 2 reps @ 80% of 1-RM Split Jerk
B.
Every minute, on the minute, for 20 minutes:
Minute 1 - 15/10 Calories of Assault Bike
Minute 2 - 20 Kettlebell Swings (32/24 kg)
Minute 3 - 15 Box Jump-Overs (24"/20")
Minute 4 - 10 Strict Handstand Push-Ups
Minute 5 - Rest
A.
Every 2:30, for 20 minutes:
Back Squat
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 97%
*Sets 7-8 = 1 rep @ 101%+
B.
Every 4 minutes, for 12 minutes for times of:
500 Meter Row
10 Hang Squat Cleans (135/95 lbs)
0:00-10:00
1 mile run (2k row/1,800m) (100/75 cal bike)
Max clean and jerks 135/95 Rest 3 min (10:00-13:00)
10:00-17:00
800 m run (1k row/900m) (50/35 cal bike)
Max Power Snatches (115/75)
Rest 3 min (17:00-20:00)
20:00-24:00
400 m run (500m/450m) (25/18 cal bike)
Max Thrusters (95/65)
A.
Take 20 minutes to build to today's 1-RM Snatch
B.
Three rounds for time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24"/20")
A.
Every 2 minutes, for 30 minutes:
Station 1 - 400/300 Meter Row
Station 2 - 30 Ring Dips
Station 3 - 30/20 Calories of Assault Bike
Station 4 - 30 Toes to Bar
Station 5 - 10 Renegade Rows (55/35 lbs)
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)
B.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds
A.
Every 2 minutes, for 14 minutes:
Back Squat
*Sets 1-4 = 1 rep @ 90% of 1-RM Back Squat
*Sets 5-7 = 3 reps @ 85%
B.
Every 4 minutes, for 16 minutes for max calories of:
90 Seconds of Assault Bike
60 Double-Unders OR 30 Air Squats
A.
Five sets of:
Bench Press x 2-4 reps @ 20X1
Rest 90 seconds
Barbell Roll-Outs x 6-8 reps @ 3020
Rest 90 seconds
B.
Three rounds for time of:
400 Meter Run
20 Pull-Ups
10 Burpee Box Jump-Overs (24″/20″)
A.
Take 20 minutes to build to today’s 1-RM Clean
B.
“2008 CrossFit Games Finale”
For time:
30 Squat Clean to Overhead (155/105 lbs)
OR
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:
Kettlebell Swings
Goblet Squats
V-Ups
Complete as many rounds and reps as possible in 8 minutes of:
15/12 Calories of Rowing, Ski Erg or Assault Bike
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Front Squats
Rest 2 minutes, and when the running clock reaches 10:00...
Complete as many rounds and reps as possible in 8 minutes of:
15/12 Calories of Rowing, Ski Erg or Assault Bike
5 Dumbbell Devil's Presses
Rest 2 minutes, and when the running clock reaches 20:00...
Complete as many rounds and reps as possible in 8 minutes of:
15/12 Calories of Rowing, Ski Erg or Assault Bike
12 Front-Racked Dumbbell Lunges
9 Dumbbell Push Presses
A.
Every 2 minutes, for 20 minutes:
Hang Clean + Clean
B.
For time:
1000 Meter Row
50 Pull-Ups
25 Hang Squat Cleans (115/75 lbs)
Every 90 seconds, for 30 minutes:
Station 1 - 20 Double-Unders + 10 Deadlifts (275/185 lbs)
Station 2 - 15/10 Calories of Assault Bike or 250/200 Meters of Rowing
Station 3 - 12 Burpee Box Jump-Overs (24"/20")
Station 4 - 200 Meter Run
A.
Every 3 minutes, for 15 minutes:
Shoulder Press x 3-5 reps @ 20X1
B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
9 Ring Dips
12 Toes to Bar