A.

Take 12-15 minutes and build to a heavy, but not necessarily 3-RM, Deadlift

B.

Every minute, on the minute, for 15 minutes:
30 Double-Unders
3 Deadlifts

Load should be challenging, but without sacrificing sound mechanics. Don't exceed 70% of today's 3-RM.

A.

Every 2 minutes, for 20 minutes of:
Clean & Jerk
*Sets 1-2 - 2 reps @ 60-65%
*Sets 3-4 - 1 rep @ 70-75%
*Sets 5-6 - 1 rep @ 80-85%
*Sets 7-8 - 1 rep @ 86-90%
*Sets 9-10 - 1 rep @ 90-95%

B.

Every 5 minutes, for 15 minutes for times:
400 Meter Run
10 Toes to Bar
10 Ground to Overhead (135/95 lbs)

A.

Every 90 seconds, for 30 minutes of:
Station 1 - 20/15 Calories of Rowing
Station 2 - 5 Burpee Box Jump-Overs + 8 Strict Pull-Ups
Station 3 - 20 Wall Ball Shots (20/14 lbs)
Station 4 - 5 Burpee Box Jump-Overs + 10 Walking Lunges with KB Farmer's Carry

B.

Every minute, on the minute, for 15 minutes:
Minute 1 - 45-second Wall Sit
Minute 2 - 45-second Pancake Stretch
Minute 3 - 45-second Hollow Body Hold

A.

Every 90 seconds, for 15 minutes of:
Snatch
*Sets 1-2 - 2 reps @ 60-65%
*Sets 3-4 - 1 rep @ 70-75%
*Sets 5-6 - 1 rep @ 80-85%
*Sets 7-8 - 1 rep @ 86-90%
*Sets 9-10 - 1 rep @ 90-95%

B.

For time:
24/18 Calories of Assault Bike
12 Devil's Presses (50/35 lbs)
20/14 Calories of Assault Bike
10 Devil's Presses (50/35 lbs)
16/10 Calories of Assault Bike
8 Devil's Presses (50/35 lbs)
12/6 Calories of Assault Bike
6 Devil's Presses (50/35 lbs)

A.

Bench Press
* Set 1 – 5 reps @ 80-85%
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
* Set 5 – 1 rep @ 100-105%
Rest 2-3 minutes between sets.

B.

Three rounds for time of:
30/20 Calories of Rowing
15 Chest-to-Bar Pull-Ups
10 Strict Handstand Push-Ups

In teams of two, alternate full rounds for 5 rounds each of:

6 Thrusters (95/65 lbs)

12 Calorie Row/Bike or 200 Meter Run

6 Barbell Burpees

Rest 3 minutes and then . . . 

In teams of two, alternate full rounds for 5 rounds each of:

6 Overhead Squats (95/65 lbs)

12 Calorie Row/Bike or 200 Meter Run

6 Toes to Bar

A.

Every 90 seconds, for 18 minutes of:
Snatch x 1 rep

Start at 60% and build each set to today's "heavy."

B.

“CrossFit Games Event 21.9”
Complete rounds of 21, 15, and 9 reps for time of:
Calories of Assault Bike
Snatch (105/75 lbs)

For time:
1500 Meter Row
100 Air Squats
50 Alternating Dumbbell Snatches (50/35 lbs)
1200 Meter Run
1000 Meter Row
60 Air Squats
30 Alternating Dumbbell Snatches (50/35 lbs)
800 Meter Run
500 Meter Row
40 Air Squats
20 Alternating Dumbbell Snatches (50/35 lbs)
400 Meter Run

Time Cap = 40:00

A.

Deadlift:
*Set 1 – 5 reps
*Set 2 – 3 reps
*Set 3 – 1 reps
*Set 4 – 5 reps
*Set 5 – 3 reps
*Set 6 – 1 reps
(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)
During your rest between sets, use your time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….

B.

Three rounds for time of:
10 Toes to Bar
20 Box Jumps
400 Meter Run

A.

Every 90 seconds, for 15 minutes of:
Clean & Jerk x 1 rep

Start at 60% and build each set to today's "heavy."

B.

Complete as many rounds and reps as possible in 7 minutes of:
Power Cleans x 5 (135/95 lbs)
Bar Facing Burpees x 10

Rest until the running clock says 10:00

Against a 7-Minute clock, for max load:
Clean & Jerk

Score will be the reps + weight added together for a total.

A.

Bench Press
*Set 1: 4 reps @ 65%
*Set 2: 3 reps @ 75%
*Set 3: 2 reps @ 85%
*Set 4: 1 rep @ 90-95%
*Set 5: MAX REPS @ 75%
Rest exactly 2 minutes between sets.

B.

Every minute, on the minute, for 20 minutes:
Station 1 - 40 Double-Unders
Station 2 - 20 Push-Ups
Station 3 - 15/10 Calories of Assault Bike/Rowing
Station 4 - 5 Wall Walks

In teams of 2

30 minute AMRAP

60 wall balls

200m run/250 row

60 Toes 2 Bar

200m run/250 row

60 cleans (135/95)

200m run/250 row

A.

Every 2:30, for 15 minutes of:
Front Squat x 1.1
(rest 5-10 seconds between singles)

Use at least 5% more than used for your heaviest loads last week.

B.

For time:
30 Dumbbell Thrusters (55/35 lb DBs)
30 Alternating Reverse Lunges with DB Farmer's Carry
20 Dumbbell Thrusters
20 Alternating Reverse Lunges with DB Farmer's Carry
10 Dumbbell Thrusters
10 Alternating Reverse Lunges with DB Farmer's Carry

A.

Every 10 minutes, for 30 minutes for times of:
500 Meter Row
20 Burpee Box Jump-Overs (24"/20")
30/20 Calories of Assault Bike
400 Meter Run

B.

Three sets of:
Turkish Get-Ups x 2-3 reps each arm
Rest 45 seconds
L-Sit Hold x 30-45 seconds (accumulated)
Rest 45 seconds

A.

Bench Press
*Set 1 - 5 reps @ 70%
*Set 2 - 3 reps @ 75%
*Set 3 - 1 rep @ 80%
*Set 4 - 5 reps @ 75%
*Set 5 - 3 reps @ 80%
*Set 6 - 1 rep @ 85%
*Set 7 - 5 reps @ 80%
*Set 8 - 3 reps @ 85%
*Set 9 - 1 rep @ 90%
Rest exactly 2 minutes between sets.

B.

Four rounds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press* (left side - 55/35 lbs)
10 Single-Arm Dumbbell Push Press* (right side - 55/35 lbs)
15 Ring Dips (or Stationary Dips)

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.

A.

Every 2 minutes, for 16 minutes of:
Slow Pull Snatch x 2 reps

For the slow pull snatch, the barbell should be lifted at half speed from the floor to the low thigh, then accelerate the barbell as quickly as possible through the middle to perform a full snatch. Build across the 8 sets to hit a challenging double. Please drop the barbell and reset between each rep.

B.

For time:
24 Bar-Facing Burpees
12 Power Snatches (115-135/75-95 lbs)
18 Bar-Facing Burpees
9 Power Snatches
12 Bar-Facing Burpees
6 Power Snatches

A.

Four sets of:
Barbell Hip Thrusts x 8 reps @ 2112
immediately followed by...
Barbell Hip Thrust Iso-Hold x 15-30 seconds
(hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold)
Rest 2 minutes

B.

For time:
100 Double-Unders
75 Single-Kettlebell Deadlifts (32/24 kg)
50 Walking Lunges with DB/KB Farmer's Carry (55/35 lbs)
25 Dumbbell Box Step-Overs (55/35 lbs to 24"/20")

30 minute Emom

Minute 1- 15-20/10-15 cal bike

Minute 2- 20-25 wall balls

Minute 3- 250/200m row

Minute 4- 10-15 devils press

Minute 5- Rest

A.

Every 2 minutes, for 16 minutes of:
Snatch + Snatch from 2" Below the Knee

B.

Three rounds for time of:
800 Meter Run
10 Overhead Squats (115-155/75-105 lbs)
15 Bar Facing Burpees
20 Toes to Bar