A.

Every 2 minutes, for 12 minutes:
Split Jerk with a 2 second pause in the dip & 2 second pause in receiving

*Sets 1-3 = 2 reps @ 75% of 1-RM Split Jerk
*Sets 4-6 = 2 reps @ 80% of 1-RM Split Jerk

B.

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Burpees to Target 6" Above Standing Reach
10 Toes to Bar

A.

Every 2:30, for 20 minutes (8 sets):
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%+

The goal of today is to find a 1-RM.

B.

Every 4 minutes, for 12 minutes for times of:
500 Meter Row
10 Hang Squat Cleans (135/95 lbs)

A.

Five sets of:
Unsupported Seated Strict Press x 3-4 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

B.

Complete as many rounds and reps as possible in 15 minutes of:
Run 400 Meters
8 Strict Pull-Ups
12 Strict Handstand Push-Ups

C.

Every minute, on the minute, for 6 minutes:
Minute 1 - 8-10 Supine Ring Rows @ 2111
Minute 2 - 45 Second Prone Plank Hold

Five rounds for time of:

3 Squat Cleans (205/145 lbs)

25-Foot HS Walk/DB Bear Crawl

3 Push Jerks

Rest 5 minutes, and then. . .

Three rounds for time of:

30 Wall Ball Shots

15 Pull-ups

Rest 5 minutes, and then. . .

Complete rounds of 9,15 and 21 for time of:

Ring Dips

Toes to Bar

A.

Every 2 minutes, for 6 minutes:
Muscle Snatch x 2 reps

Followed by…

Every 3 minutes, for 9 minutes:
3-Position Snatch @ 75-85%
(high hang, mid-thigh, and then 2″ below the knee – pause at a full stop for 1 full second in each starting position)

Followed by…

Every 2 minutes, for 6 minutes:
2 Snatch Lift-Offs + Snatch Pull @ 90-95% of 1-RM Snatch
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

B.

Three rounds for time of:
20/15 Calories of Assault Bike
10 Dumbbell Devil's Presses (50/35 lbs)

Every 90 seconds, for 30 minutes:
Station 1 - 20 Double-Unders + 10 Deadlifts (275/185 lbs)
Station 2 - 20 Double-Unders + 10 Strict Handstand Push-Ups
Station 3 - 20 Double-Unders + 12 Chest-to-Bar Pull-Ups
Station 4 - 200 Meter Run

A.

Every 2 minutes, for 6 minutes:
Muscle Clean x 2 reps

Followed by…

Every 3 minutes, for 9 minutes:
3-Position Clean @ 75-85%
(high hang, mid-thigh, and then 2″ below the knee – pause at a full stop for 1 full second in each starting position)

Followed by…

Every 2 minutes, for 6 minutes:
2 Clean Lift-Offs + Clean Pull @ 90-95% of 1-RM Clean
(Clean Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

B.

"CrossFit Games Open Workout 19.1" 

Complete as many rounds and reps as possible in 15 minutes of:
19 Wall Ball Shots (20 lbs to 10'/14 lbs to 9')
19 Calorie Row

A.

Every 2 minutes, for 10 minutes:
Bench Press x 5-6 reps @ 20X1

Followed by...

Every 3 minutes, for 6 minutes:
Bench Press x Max Reps @ 90% of today's heaviest set

B.

Every minute, on the minute, for 20 minutes:
Minute 1 - 20/15 Calories of Assault Bike
Minute 2 - 12-15 Toes to Bar
Minute 3 - 10-12 Stationary or Ring Dips @ 1111
Minute 4 - 15-20 Push-Ups
Minute 5 - Rest

A.

Back Squat
* Set 1 - 4 reps @ 70%
* Set 2 - 3 reps @ 80%
* Set 3 - 2 reps @ 90%
* Sets 4-8 - 2 reps @ 90-95%
Rest 3 minutes between sets.

B.

For time:
1000 Meter Row
50 Thrusters (95/65 lbs)

Spicy Saturday

For time:

10 squat clean thrusters (135/95)

20 Bar Muscle Ups (20 Burpee Pull-ups)

100 Foot Handstand Walk (DB Bear Crawl 35#/25#)

20 Hang Power Cleans

20 Handstand Push-ups (Strict Seated DB Press)

20 Front squats

-Rest 5 minutes-

5 squat clean thrusters (135/95)

10 Bar Muscle Ups (10 Burpee Pull-ups)

50 Foot Handstand Walk (DB Bear Crawl 35#/25#)

10 Hang Power Cleans

10 Handstand Push-ups (Strict Seated DB Press)

10 Front squats

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