A.

Every 2 minutes, for 6 minutes:
Muscle Clean x 2 reps @ 55-65% of 1-RM Snatch

Immediately followed by...

Every 2 minutes, for 6 minutes:
Clean Pull + Power Clean + Front Squat @ 70-75%

Immediately followed by...

Every 2 minutes, for 6 minutes:
1 Clean Lift-Off + 1 Clean from Below the Knee @ 75+%

B.

Ten rounds for time of:
3 Clean & Jerks (135/95 lbs)
3 Bar-Facing Burpees

For time:
800 Meter Run

immediately followed by...

Two rounds of:
50 Burpees
40 Pull-Ups
30 Alternating Pistols
20 Kettlebell Swings (24/16 kg)
10 Strict Handstand Push-Ups

immediately followed by...

800 Meter Run

A.

Every 3 minutes, for 18 minutes:
Bench Press
*Set 1 - 5 reps @ 80-85%
*Set 2 - 3 reps @ 85-90%
*Set 3 - 2 reps @ 90%
*Set 4 - 3 reps @ 85-90%
*Set 5 - 8 reps @ 75-80%
*Set 6 - 8 reps @ 75-80%

B.

Five rounds for time of:
6 Hang Power Cleans (115/75 lbs)
9 Push Presses (115/75 lbs)
12 Ring Dips

A.

Every 2 minutes, for 6 minutes:
Snatch Pull + Power Snatch + Overhead Squat @ 70-75%

Immediately followed by...

Every 2 minutes, for 6 minutes:
1 Snatch Lift-Off + 1 Snatch from Below the Knee @ 75+%
(After the first snatch lift-off, perform a second lift-off and pause for 1-2 full seconds just below the knee, and snatch from there.)

B.

Every 6 minutes, for 30 minutes for times:
500 Meter Row
15 Deadlifts (225/155 lbs)
50 Double-Unders

A.

Back Squat
* Set 1 - 4 reps @ 75%
* Set 2 - 3 reps @ 80%
* Set 3 - 2 reps @ 85%
* Set 4 - 1 rep @ 90-95%
* Set 5 - Max Reps @ 80%
Rest 3 minutes between sets.

B.

For time:
50/35 Calories of Assault Bike
50 Thrusters (75/55 lbs)
50 Toes to Bar

For Time:

50-35 cal

10-8-6-4-2

Overhead Squats (95/65)

Pull-ups

50/35 cal

10-8-6-4-2

Thrusters

Toes 2 Bar

50/35 Cal

10-8-6-4-2

Front Rack Lunge (per leg)

Barbell Burpees

A.

Two sets of:
30 Seconds of Assault Bike or Rowing @ 90+%
60 Seconds Rest

"Rest" 5-10 minutes, but use the time to finish setting up, stretching, etc. Stay warm for the conditioning piece that's next!

“CrossFit Games Open Event 20.1”
Ten rounds for time of:
8 Ground to Overhead (95/65 lbs)
10 Bar-Facing Burpees

Time cap: 15 minutes

B.

Every 90 seconds, for 18 minutes of:
Station 1 - Barbell Hip Thrust x 10 reps @ 2112
Station 2 - Tempo Push-Ups x 15 reps @ 1111
Station 3 - Band Pull-Aparts x 30 reps @ 1010

A.

Six sets of:
Unsupported Seated Strict Press x 2-3 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

Build to today's 3-RM.

B.

Complete as many rounds and reps as possible in 12 minutes of:
4 Bar Muscle-Ups OR 4 Strict Pull-Ups
8 Toes to Bar
12 Dumbbell Push Presses (55/35 lbs)

A.

Every 3 minutes, for 18 minutes (6 sets):
Back Squat
*Set 1 - 5 reps @ 75%
*Set 2 - 3 reps @ 80%
*Set 3 - 1 rep @ 85%
*Set 4 - 5 reps @ 78-80%
*Set 5 - 3 reps @ 83-85%
*Set 6 - 1 rep @ 88-90%

B.

Every 5 minutes, for 15 minutes for time:
40 Calories of Rowing
30 Wall Ball Shots (20/14 lbs)

A.

Every 90 seconds, for 6 minutes:
Hang Clean x 2 reps @ 65-70% of 1-RM Clean

Rest 60 seconds, and then...

Every 90 seconds, for 9 minutes:
Hang Clean + Clean @ 75-85% of 1-RM Clean

B.

Every 4 minutes, for 16 minutes for times of:
20/15 Calories of Assault Bike
5 Cleans @ approximately 70-75% of your 1-RM

A.
“Nate”
Complete as many rounds and reps as possible in 20 minutes of:
2 Ring Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)

B.
Three sets of:
Single-Leg Hip Bridge x 10-12 reps each leg @ 2012
Rest 30 seconds
Frog Pumps x 20 reps @ 1112
(focus on maximal contraction of your glutes during each 2-second hold at the top)
Rest 30 seconds
Hollow Hold x 60 seconds
Rest as needed

Complete as many rounds and reps possible in 25 minutes of:
400 Meter Run or 25/18 Calories of Assault Bike
15 Dumbbell Thrusters (50/35 lb DBs)
15 Walking Lunges with Dumbbell Farmer’s Carry (50/35 lb DBs)
400 Meter Run or 25/18 Calories of Assault Bike
15 Devil’s Presses (50/35 lb DBs)

Core Finisher:

3 rounds

30 second hollow hold

Rest 20 seconds

30 second flutter kicks

Rest 20 seconds

A.

Every 3 minutes, for 12 minutes:
Bench Press x 6-8 reps @ 20X1

B.

Three sets for max reps:
90 seconds of the following...
9 Burpee Box Jump-Overs + Max Reps of Pull-Ups
Rest 30 seconds
90 seconds of the following...
9 Burpee Box Jump-Overs + Max Reps of Wall Ball Shots (20/14 lbs)
Rest 30 seconds
90 seconds of the following...
9 Burpee Box Jump-Overs + Max Reps of Alternating Dumbbell Snatches
Rest 30 seconds

A.

Every 2 minutes, for 6 minutes:
Power Clean x 2 reps @ 75% of 1-RM Snatch

Immediately followed by...

Every 2 minutes, for 6 minutes:
2 Clean Lift-Offs + 1 Clean @ 85% of 1-RM
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

B.

For max reps:
4 Minutes of Dumbbell Box Step-Overs (55/35 lb DBs over 20" box)

Rest 60 seconds, and then...

For max calories:
4 Minutes of Assault Bike or Assault Run or Ski Erg

For time:
60 Calories of Rowing
50 Kettlebell Swings (24/16 kg)
40 Shoulder to Overhead (75/55 lbs)
30 Toes-to-Bar
20 Strict Handstand Push-Ups
10 Muscle-Ups or Strict Pull-Ups
20 Strict Handstand Push-Ups
30 Toes-to-Bar
40 Shoulder to Overhead (75/55 lbs)
50 Kettlebell Swings (24/16 kg)
60 Calories of Rowing

A.

Every 2 minutes, for 6 minutes:
Muscle Snatch x 2 reps @ 55-65% of 1-RM Snatch

Immediately followed by...

Every 2 minutes, for 6 minutes:
Power Snatch x 2 reps @ 75% of 1-RM Snatch

Immediately followed by...

Every 2 minutes, for 6 minutes:
2 Snatch Lift-Offs + 1 Snatch @ 85% of 1-RM
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

B.

Ten rounds for time of:
3 Snatches (135/95 lbs)
3 Bar-Facing Burpees

A.

Every 3 minutes, for 18 minutes:
Back Squat
*Set 1 - 5 reps @ 70-75%
*Set 2 - 3 reps @ 75-80%
*Set 3 - 1 rep @ 80-85%
*Set 4 - 5 reps @ 75-80%
*Set 5 - 3 reps @ 80-85%
*Set 6 - 1 rep @ 85-90%

B.

“Workout of the Month”

Against a 3-Minute Clock, until 80 Thrusters are completed
20/15 Calorie Row
60 Double-Unders
Max Thrusters (95/65 lbs)

6 min AMRAP

20 DB Reverse Lunges (50/35)

10 Alternating Devils Press (50/35)

10 Toes To Bar (20 sit-ups)

Rest 2 min

6 min AMRAP

10 DB Burpee Deadlifts (50/35)

8 Renegade Rows

4 DB Thrusters

Rest 2 min

10 min Alternating EMOM

ODD min: 15/12 cal Row

EVEN min: 15 Burpees

CORE Finisher:

Side Plank DB Rotations

A.

Every 3 minutes, for 18 minutes:
Back Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90%
* Set 5 – 3 reps @ 85%
* Set 6 – 3 reps @ 85%

Be as explosive as possible on the ascent out of the bottom of the squat.

B.

Complete as many rounds and reps as possible in 12 minutes of:
30 Double-Unders
12 Wall Ball Shots (20/14 lbs)
12 Pull-Ups

A.

Every 2 minutes, for 10 minutes:
Power Clean x 2 reps @ 70-75% of 1-RM Snatch

Immediately followed by...

Every 2 minutes, for 10 minutes:
2 Clean Lift-Offs + 1 Clean @ 80-85% of 1-RM
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

B.

For time:
1000 Meter Row
50 Toes to Bar
30 Dumbbell Box Step-Overs (20" box; 50/35 lb DBs)