A.

Every 90 seconds, for 12 minutes:
Hang Clean (above knee) + Hang Clean (below knee) @ 70-75% of 1-RM Clean

B.

Against a 3:30-minute running clock...
400 Meter Run
6/4 Ring Muscle-Ups or 12 Chest-to-Bar Pull-Ups or Pull-Ups
Max Reps of Power Cleans (155/105 lbs)

Rest 90 seconds, and complete a total of FIVE sets. Please note the number of repetitions of power cleans achieved in each of the five sets.

Come join us for an Open Community Workout tomorrow at 9 AM. All skill levels are welcome as we look to get in a great workout before we enjoy the weekend festivities.

For time:

400m run

Round 1

25 push-ups

Round 2

50 sit ups

25 push-ups

Round 3

75 air squats

50 sit-ups

25 push-ups

Round 4

100 lunges

75 air squats

50 sit-ups

25 push-ups

400m run

Every 12 minutes, for 36 minutes for times:
50/35 Calories of Assault Bike or Row
40 Double-Unders
30 Dumbbell Front Squats (50/35 lbs)
20 Dumbbell Push Presses (50/35 lbs)
800 Meter Run

A.

Five sets of:
Push Press x 4 reps @ 11X2
Rest 2 minutes

Note the tempo - you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight.

B.

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

A.

Every 2 minutes, for 10 minutes of:
Snatch x 1.1

B.

Five rounds for time of:
400 Meter Run
20 Burpees
20 Front-Racked Kettlebell Walking Lunges (24/16 kg KBs)

A.

Every 2:30, for 15 minutes of:
Back Squat

*Set 1 - 5 reps @ 70% of 1-RM
*Set 2 - 3 reps @ 80%
*Set 3 - 1 rep @ 90%
*Set 4 - 3 reps @ 85%
*Set 5 - 5 reps @ 80%
*Set 6 - Max Reps @ 75%
(allow only one full breath cycle at the top of each rep)

B.

In teams of two, complete 6 sets each for time of:
20/15 Machine Calories*

*The team member on the Machine cannot be working to accumulate calories unless their partner is holding a perfect prone plank position - hands separated in line with shoulders, body in perfect line from ears to shoulders to hips to ankles.

Time Cap = 24:00

A.

Every 2 minutes, for 20 minutes of:
Clean & Jerk
*Sets 1-2 - 2 reps @ 70-75%
*Sets 3-4 - 1 rep @ 80-84%
*Sets 5-6 - 1 rep @ 85-90%
*Sets 7-8 - 1 rep @ 91-95%
*Sets 9-10 - 1 rep @ 96+%

B.

Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:
Kettlebell Swings
Goblet Squats
V-Ups

20 min AMRAP

15 cleans (135/95)

300/250 row/run

60 Dubs

300/250 row/run

12 Front Rack Lunges

B.

3 rounds

40 second Hollow Hold

20 second Front Foot elevated lunge hold (weighted or body weight)

8 reps Plate Raise with a 1 second hold at the top

A.

Every 2:30, for 15 minutes of:
Back Squat

*Set 1 - 5 reps @ 70% of 1-RM
*Set 2 - 3 reps @ 80%
*Set 3 - 1 rep @ 90%
*Set 4 - 3 reps @ 85%
*Set 5 - 5 reps @ 78-80%
*Set 6 - 8 reps @ 73-75%

B.

For time:
50 Calorie Row
50 Wall Ball Shots (20/14 lbs)
50 Toes to Bar or V-Ups
50 Wall Ball Shots (20/14 lbs)
50 Calorie Row

A.

Three sets of:
Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Dumbbell Shoulder Press x 8-10 reps @ 20X1
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg @ 10X1
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B.

For time:
40/30 Calories of Assault Bike
20 Power Cleans (135/95 lbs)
40 Box Jump-Overs (24"/20")

A.

Take 12-15 minutes to build to 80-85% of your 1-RM Snatch, and then...

Every 90 seconds, for 6 minutes:
Snatch x 1.1 reps @ 85% of 1-RM
(rest 5-10 seconds between singles)

B.

Every 5 minutes, for 20 minutes for times:
400 Meter Run
12 Strict Pull-Ups
24 Push-Ups

A.

Five sets of:
Push Press x 5-6 reps @ 11X2
Rest 2 minutes

Note the tempo - you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Use the first two sets to build to a relatively heavy load, and perform the final three sets at a load that you can complete 5 reps, but the 6th rep will be extremely challenging to make.

B.

Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Alternating Dumbbell Snatches (55/35 lbs)
80-Foot Single-Arm Dumbbell Overhead Walking Lunges (55/35 lbs - 40-feet down and back, switch arms on return back)

A.

Take 12-15 minutes to build to 80-85% of your 1-RM Clean & Jerk, and then...

Every 90 seconds, for 6 minutes:
Clean & Jerk x 1.1 reps @ 85% of 1-RM
(rest 5-10 seconds between singles)

B.

Three sets of:
Against a 2-minute running clock, complete as many rounds and reps as possilbe of:
5 Burpess Over the Barbell
5 Ground to Overhead (135/95 lbs)

Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed.

In teams of 2

2 rounds

100 wallballs

100/70 cal row

100 ab mat sit ups

100 Farmer Carry DB Lunges (50/35)

Extra Credit(Optional)

3 rounds 30 seconds on 30 seconds off

Hollow Body

Flutter Kicks

Plank

A.

Every 90 seconds, for 12 minutes:
Speed Deadlift x 3 reps @ 65% of 1-RM

Reset the barbell every time on the floor...do not perform these touch and go.

B.

With a continuous running clock, perform the following for times:
0:00 - 75/50 Calories of Assault Bike or 1000 Meter Row
5:00 - 75 Shoulder to Overhead (115/75 lbs)
10:00 - 15 Ring Muscle-Ups or 30 Strict Pull-Ups
15:00 - 75 Dumbbell Thrusters (35/25 lbs)
20:00 - 75 Box Jump Overs (24"/20")
25:00 - 800 Meter Run

Note times for each of the 6 categories, then sum them for total working time. Goal is lowest total working time.

A.

Take 15 minutes and build to a heavy 1-RM Clean

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.

Five sets of:
Push Press x 6 reps @ 11X2
Rest 2 minutes

Note the tempo - you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Use the first two sets to build to a relatively challenging load, and perform the final three sets at that load.

B.

For time:
800 Meter Run
100 Push-Ups
800 Meter Run

A.

Every 2:30, for 15 minutes of:
Back Squat

*Set 1 - 5 reps @ 70% of 1-RM
*Set 2 - 3 reps @ 80%
*Set 3 - 1 rep @ 90%
*Set 4 - 3 reps @ 80-85%
*Set 5 - 6 reps @ 75-80%
*Set 6 - 9 reps @ 70-75%
Rest 2 minutes between sets

B.

Complete as many rounds and reps as possible in 9 minutes of:
3 Thrusters (135/95 lbs)
6 Burpees Over the Barbell
9 Chest-to-Bar Pull-Ups

A.

Take 15-20 minutes to build to approximately 80-85% of your 1-RM Snatch

B.

Every 2 minutes, for 20 minutes for max load successfully lifted:
350/300 Meter Row or Ski Erg
3 Snatches

Sum the total amount of weight successfully lifted in the 30 snatch attempts.

Saturday Partner Workout

Goal: Row 5000m/4500m

Both people are working at the same time.

Partner A- Row

Partner B - Complete 3 rounds of the following:

3 Burpees

6 KB Swings (24/16kg)

9 Air Squats

When Partner B completes 3 rounds, Partner A and Partner B switch. They continue this pattern until the partners reach 5000m rowing.