A.

Five sets of:
Back Squat x 2 reps @ 90+%
Rest 2 minutes

B.

For time:
50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)
25 Front Squats (175/115 lbs) OR Kettlebell Front Squats
25 Burpee Box Jump-Overs (24"/20")

Barbell should start from the ground.

A.

Every 2 minutes, for 20 minutes:
Split Jerk with a 2-second pause in dip & 2-second pause in Receiving x 2 reps

*Sets 1-2 = @ 65%
*Sets 3-4 = @ 70%
*Sets 5-6 = @ 75%
*Sets 7-10 = @ 80%

B.

Against a 2-minute running clock
300/250 Meter Row
Max Reps of Strict Handstand Push-Ups OR Max Reps of Dumbbell Push Press

Rest 2 minutes, and repeat for a total of three (3) sets.

A.

Every 2 minutes, for 12 minutes:

Power Clean + Clean

B.

Every 6 minutes, for 30 minutes for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs)

Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
50 Double-Unders
10 Strict Handstand Push-Ups OR 20 Single-Arm Kettlebell Presses (10 each arm)

Rest 5 minutes, and when the running clock reaches 20:00...

Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
30 Push-Ups
20 Alternating Dumbbell Snatches (50/35 lbs)

A.

Every 2 minutes, for 14 minutes:
Back Squat
*Set 1 - 5 reps @ 55%
*Set 2 - 5 reps @ 65%
*Set 3 - 3 reps @ 75%
*Set 4 - 2 reps @ 85%
*Set 5 - 2 reps @ 90%
*Set 6 - 6 reps @ 80-85%
*Set 7 - 8-10 reps @ 70-75%

B.

Complete as many rounds and reps as possible in 8 minutes of:
1 Thruster (115/75 lbs)
2 Toes to Bar
2 Thrusters
4 Toes to Bar
3 Thrusters
6 Toes to Bar
4 Thrusters
8 Toes to Bar
...and so on, following the pattern for 8 minutes.

A.

Ten sets of:
Power Clean + Hang Clean

*Sets 1-3 @ 60-70% of 1-RM Clean
*Sets 4-6 @ 70-80%
*Sets 7-10 @ 80-85%

B.

Option 1
Complete rounds of 9, 7 and 5 reps for time of:
205/145 lb Clean (power or full)
Ring Muscle-Up

OR...

Option 2
For time:
15 Power Cleans (155/105 lbs)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips

For time:
800 Meter Run
800 Meter Ski Erg or Row
800 Meter Run
40 Back Squats (155/105 lbs)
800 Meter Run
40 Burpee Broad Jumps (3' minimum)
800 Meter Run
800 Meter Ski Erg or Row
800 Meter Run

Time Cap = 40:00

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 Strict Handstand Push-Ups
12 Push Presses (115/75 lbs)

A.

Every 90 seconds, for 18 minutes of:
Station 1 - Romanian Deadlift x 8-10 reps @ 40X1
Station 2 - Dumbbell Alternating Reverse Lunges x 10 reps each leg
Station 3 - Hollow Body Hold x 45-60 seconds
Station 4 - Banded Palloff Hold x 30 seconds each side

B.

Three rounds for time of:
20/15 Machine Calories
10 Dumbbell Devil's Presses (50/35 lbs) (OR 25 Kettlebell Swings)

In 15 minutes, complete the following:
Run 800 Meters
immediately followed by as many rounds and reps as possible of:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

Rest exactly 5 minutes, and when the running clock reaches 20:00...

In 15 minutes, complete the following:
Run 800 Meters
immediately followed by as many rounds and reps as possible of:
10 Dumbbell Squat Clean + Thrusters (55/35 lbs)
10 Toes to Bar

“CrossFit Open Event 22.3”
For time:
21 Pull-Ups
42 Double-Unders
21 Thrusters (95/65 lbs)
18 Chest-to-Bar Pull-Ups
36 Double-Unders
18 Thrusters (115/75 lbs)
15 Bar Muscle-Ups
30 Double-Unders
15 Thrusters (135/85 lbs)

Time Cap = 12:00 minutes

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 (calories)

A.

Every 3 minutes, for 18 minutes of:
2 Power Cleans + 2 Cleans + 2 Front Squats

Start at 55-60% of your 1-RM Power Clean and build from there.

B.

Every 4 minutes, for 16 minutes for times of:
20/15 Calories of Assault Bike
10 Bar-Facing Burpees
5 Cleans (185/125 lbs)

A.

Complete as many rounds and reps as possible in 30 minutes of:
50 Double-Unders
400 Meter Run
30 Wall Ball Shots (20/14 lbs)
20 Push-Ups
10 Strict Pull-Ups

B.

Three sets of:
45-60 second Dead Hang from the Pull-Up Bar
Immediately followed by…
100 Foot HEAVY Farmer Carry
Rest 60 seconds

Warm-Up.

Three sets of:
*Row x 250 meters
Alternating Box Step-Ups x 20 (bodyweight)
Side Plank x 20 seconds per side
*increase your pace on the rower with each set

Then…

A.
Every 2 minutes, for 6 minutes:

Dumbbell Walking Lunge x 20 steps @ 10X0

Go heavy the final steps should not be performed without struggle.

B.
For time:
50 Calorie Row
50 Box Jump-Overs (24″/20″ – step down)
50 Kettlebell Swings (24/16 kg)
50 Box Step-Overs with Kettlebell (24/16 kg)
50 Calorie Row

Community Workout :

Open to All

In team of 2, complete 5 Rounds for Time

400M Run (Together)

24 PullUps

48 Push Ups

76 Air Squats

Partition Work as You Like

“CrossFit Games Open Workout 22.2”
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts (225/155lbs.)
Bar-Facing Burpees

Time cap: 10 minutes

Optional
Twenty sets of:
Machine Calories x 30 seconds
30 seconds rest

A.

Four sets of:
Barbell Hip Thrusts x 6 reps @ 20X1
(go heavy on these - a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 90 seconds
Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111
Rest 90 seconds

B.

For time:
400 Meter Run
40 Single Kettlebell Sumo-Deadlifts
400 Meter Run
30 Single Kettlebell Sumo-Deadlifts
400 Meter Run
20 Single Kettlebell Sumo-Deadlifts
400 Meter Run

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.

Three sets for max reps:
90 seconds of the following...
9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of the following...
9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups
Rest 30 seconds
90 seconds of the following...
9 Burpee Box Jump-Overs + Max Reps of Toes to Bar
Rest 30 seconds

A.

Every 2 minutes, for 10 minutes:
Back Squat
*Set 1 - 5 reps @ 55%
*Set 2 - 5 reps @ 65%
*Set 3 - 3 reps @ 75%
*Set 4 - 2 reps @ 85%
*Set 5 - 2 reps @ 90%

Followed by...

Every 3 minutes, for 6 minutes:
Back Squat x 10 reps @ 70-75%
(goal is to use these two sets to find a 10-RM)

B.

Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups OR Strict Pull-Ups
12 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
12 Dumbbell Box Step-Overs (50/35 lbs to 24"/20" box)