A.

Every 2 minutes, for 16 minutes of:
1 Front Squat @ 32X1 + 2 Front Squats @ 20X1

Start at 70-75% and build quickly to a load that will be challenging for at least 3-4 sets.

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 90 seconds, for 12 minutes:
Power Jerk + Split Jerk

*Sets 1-2 = 55-60% of 1-RM of Power Jerk
*Sets 3-4 = 65-70%
*Sets 5-6 = 70-75%
*Sets 7-8 = 80-85%

B.

Five rounds for time:
400 Meter Run
8 Strict Pull-Ups
16 Push-Ups

A.

Take 20-24 minutes to build to today's 1-RM Snatch

B.

Complete as many rounds and reps as possible in 8 minutes of:
15 Calories of Rowing, Ski Erg or Assault Bike
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Push Presses

Rest 2 minutes, and when the running clock reaches 10:00...

Complete as many rounds and reps as possible in 8 minutes of:
15 Calories of Rowing, Ski Erg or Assault Bike
5 Dumbbell Devil's Presses

A.

Two rounds for time of:
400 Meter Run
500 Meter Ski Erg or Row
400 Meter Run
25 Burpee Broad Jumps (3' minimum)
400 Meter Run
40 Wall Ball Shots (20/14 lbs)
400 Meter Run
500 Meter Row or Ski Erg

A.

Take 20-24 minutes to build to today's 1-RM Clean

B.

"2008 CrossFit Games Finale"

For time:
30 Squat Clean to Overhead (155/105 lbs)

In teams of two, alternating full rounds, complete as many rounds and reps as possible in 40 minutes of:
5 Strict Pull-Ups
10 Push-Ups
20 Air Squats

*Every 6 rounds (3 each teammate), teams must run 400 meters.

Every minute, on the minute, for 30 minutes for max reps of:
Minute 1: 15-18/10-12 Calorie Bike or Row
Minute 2: 50 Double-Unders
Minute 3: 15 Toes to Bar
Minute 4: 60 seconds of Max Reps Alternating Dumbbell Snatches (50/35 lb DB)
Minute 5: Rest

Three rounds for time of:
800 Meter Run
30 Dumbbell Squat Cleans (50/35 lb DBs)
30 Burpees

Three rounds for time of:
800 Meter Run
30 Dumbbell Squat Cleans (50/35 lb DBs)
30 Burpees

Three rounds for time of:
800 Meter Run
30 Dumbbell Squat Cleans (50/35 lb DBs)
30 Burpees

A.

Every 90 seconds, for 15 minutes:
Push Press + Power Jerk

*Sets 1-2 = 65-70% of 1-RM Push Press
*Sets 3-4 = 75-80%
*Sets 5-6 = 83-86%
*Sets 7-8 = 88-90%
*Sets 9-10 = 90+%

B.

Complete as many rounds and reps as possible in 15 minutes of:
21 Machine Calories
15 Box Jumps (24"/20" - jump up, step down)
9 Strict Handstand Push-Ups OR Dumbbell Push Presses

A.

Every 2 minutes, for 16 minutes:
Deadlift x 3 reps @ 85% of 1-RM

B.

For time:
800 Meter Run
50 Chest-to-Bar Pull-Ups OR 60 Kettlebell Swings
800 Meter Run

A.

Every 2 minutes, for 20 minutes of:
Sets 1-3 = 3 cleans @ 60-70%
Sets 4-6 = 2 cleans @ 70-80%
Sets 7-10 = 1 rep @ 80+%

This does not need to be a max effort attempt. If you feel good then lets see some big weight!

B.

Every 4 minutes, for 16 minutes for times:
15/10 Machine Calories
2 Shuttle Runs (25-Feet Out & Back = 1 rep)
50-Foot Walking Lunges with DBs (50/35 lb DBs)

In teams of three, complete two rounds for time:
100/70 Machine Calories
800 Meter Run (all teammates together)
60 Devil's Presses (50/35 lb DBs) OR Dumbbell Burpee Deadlifts
400 Meter Run (all teammates together)
20 Bar Muscle-Ups OR Strict Pull-Ups


Teammates can partition calories and repetitions as they see fit but must all complete the running together and may not start on the next element until all three teammates have completed the run.

A.

Every 2:30 for 15 minutes of:
3-Position Snatch
(Hang Snatch + Hang Snatch Below Knee + Snatch)

B.

For time:
65 Calories of Rowing
50 Wall Ball Shots (20/14 lbs)
35 Toes to Bar
20 Burpees over the ERG

A.

Every 2:30, for 15 minutes of:
Tempo Front Squat x 3 reps @ 31X1

Start at 65-70% and build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.

B.

Four sets of:
200 Meter Run
15 Dumbbell Bench Press (50/35 lbs)
15 Dumbbell Front Squats (50/35 lbs)
200 Meter Run
Rest 1:1 or Alternate with a partner “you go/I go” style.

A.

Every 2:30 for 15 minutes of:
3-Position Clean
(Hang Clean + Hang Clean Below Knee + Clean)

B.

Every 5 minutes, for 15 minutes for times:
30/20 Calories of Assault Bike/Rowing
12 Hang Power Cleans (135/95 lbs)

These should be sprint intervals! Attack these hard and you should have plenty of rest to repeat the effort with similar intensity. If you're giving full effort and taking longer than 2 minutes on the Assault Bike, please reduce the calories.

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.

Five rounds for time of:
12 Alternating Pistols OR or Cossack Squats
9 Dumbbell Push Presses (50/35 lbs)
6 Burpee Box Jump-Overs (24"/20")

A.

For time:
1200 Meter Run
60 Alternating Dumbbell Snatches (50/35 lbs)
30 Pull-Ups
800 Meter Run
40 Alternating Dumbbell Snatches
20 Pull-Ups
400 Meter Run
20 Alternating Dumbbell Snatches
10 Pull-Ups

B.

Every minute, on the minute, for 12 minutes of:
Station 1: 40 seconds of Flutter Kicks
Station 2: 40 seconds of Side Plank (right)
Station 3: 40 seconds of Side Plank (left)
Station 4: 40 seconds of Russian Twists

Every 5 minutes, for 40 minutes for times:
*Station 1 - 1000 Meter Row
*Station 2 - 60 Barbell Thrusters (20/15 kg)
*Station 3 - 800 Meter Run
*Station 4 - 30 Bar Muscle-Ups or 30 Strict Pull-Ups