A.
Every minute, on the minute, for 32 minutes:
Station 1 - 15/10 Calories of Rowing
Station 2 - 10 Overhead (135/95 lbs) or Front Squats
Station 3 - Max Reps of Burpee Box Step-Overs
Station 4 - Rest

B.
Every minute on the minute, for 12 minutes of:
Station 1: V-Up x 30 seconds
Station 2: Hollow Rock Hold x 30 seconds
Station 3: Russian Twists x 30 seconds

A.

Every 2 minutes, for 16 minutes:
Snatch x 1.1 reps @ 75-90% of 1-RM Snatch
(rest 10-15 seconds between the two reps)

For all 16 snatches today, pause for 2 seconds in the receiving position of the snatch before standing. Focus on a strong, stable overhead position and even weight distribution through the feet.

B.

Against a 3-minute clock, for max load:
400 Meter Run
15 Toes to Bar
5 Squat Snatches

Rest 2 minutes between sets, and complete a total of three sets. You may change loads for your snatches between sets. Sum the total weight of successful snatches for your overall score.

A.

Five sets of:
Barbell Hip Thrusts x 6-8 reps @ 20X1
(go heavy on these - a good starting weight might be around 75% of your 1-RM Deadlift)
Rest 60 seconds
Strict Pull-Ups x Max Reps @ 21X0
(please use some accommodation if needed to perform at least 5 reps)
Rest 60 seconds

B.

Complete as many rounds and reps as possible in 10 minutes of:
40 Double-Unders
20 Walking Lunges with KB/DB Farmer's Carry (24/16 kg)

A.

Every 2 minutes, for 16 minutes:
Power Clean + Clean
(rest 10-15 seconds between the two reps)

B.

Workout of the Month

For time:
10-9-8-7-6-5-4-3-2-1
Hang Cleans (95/65 lbs)
Bar Facing Burpees
2-4-6-8-10-12-14-16-18-20
Calories Rowing

A.

Three sets of:
Front Squat x 4 reps @ 42X1
Rest 60 seconds
Hollow Body Hold x 60 seconds
Rest 60 seconds
Landmine Row x 6-8 reps each arm
Rest 60 seconds

B.

Three rounds for time of:
Run 400 Meters
8 Front Squats

(Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80% of your 1-RM Front Squat.)

OR

Three rounds for time of:
Run 400 Meters
15 Goblet Squats

Saturday Partner Community Workout

I Go, You Go

10 rounds

200 M Run

10 Toes to Bar

Rest 3 Minutes

10 Rounds

10/8 Cal Row or Bike

10 Box Jump Overs

A.

Every 2 minutes, for 20 minutes:
Hang Clean + Clean

B.

“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

A.

Every minute, on the minute, for 12 minutes:
Front Squat x 1 rep @ 90% of 1-RM

Focus on SPEED on the ascent. We want these to feel powerful!

B.

For time:
42 Wall Ball Shots (20/14 lbs)
21 Toes to Bar
30 Wall Ball Shots
15 Toes to Bar
18 Wall Ball Shots
9 Toes to Bar

Every 90 seconds, for 30 minutes for max reps of:
Station 1 - 60 seconds of Strict Handstand Push-Ups or L-Seated Dumbbell Presses
Station 2 - 60 seconds of Banded Overhead Triceps Extensions
Station 3 - 60 seconds of Box Jump-Overs (24"/20")
Station 4 - 60 seconds of Strict Pull-Ups (pronated, supinated or mixed)
Station 5 - 60 seconds of Assault Bike (calories)

Every 2 minutes, for 20 minutes:
Hang Snatch + Snatch

For today's session, pause for 2 seconds in the receiving position of the snatch before standing. Focus on a strong, stable overhead position and even weight distribution through the feet.

B.

For time:
1000 Meter Row
100 Double-Unders
100/75 Machine Calories

Partnered "Murph"
Complete as many rounds and reps as possible in 35 minutes of:
Partner 1: 400 Meter Run
Partner 2: AMRAP of 5 Pull-Ups + 10 Push-Ups + 15 Air Squats

Switch roles each time a partner completes the 400 meter run.

OR

"Murph"
For Time:
1600 Meter Run
100 Pull-ups
200 Push-ups
300 Air Squats
1600 Meter Run

Every minute, on the minute, for 20 minutes:
Station 1 = 15 Power Snatches (95/65 lbs)
Station 2 = 15 Toes to Bar
Station 3 = 15 Single Dumbbell Box Step-Overs (50/35 lbs)
Station 4 = 15 Shoulder Presses (95/65 lbs)
Station 5 = 30 Air Squats

Immediately followed by...

Two rounds for time:
15 Power Snatches (95/65 lbs)
15 Toes to Bar
15 Single Dumbbell Box Step-Overs (50/35 lbs)
15 Shoulder Presses (95/65 lbs)
30 Air Squats

A.

Complete as many rounds and reps as possible in 20 minutes of:
2 Ring Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)

OR

Complete as many rounds and reps as possible in 20 minutes of:
4 Strict Handstand Push-Ups or 8 Dumbbell Push Presses
8 Strict Pull-Ups or Ring Rows
16 Kettlebell Swings

B.

Four sets of:
15 Weighted Ceiling Reaching Crunches
10 Weighted Dead Bugs
30 Second Weighted Hollow Hold
Rest 30 seconds

Every minute, on the minute, for 30 minutes:
Minute 1 - 10/7 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 - 20 Wall Ball Shots (20/14 lbs)
Minute 3 - 25/20 Push-Ups
Minute 4 - 15 Box Jump-Overs (24"/20")
Minute 5 - 30-40 Second Plank/Hollow Hold

Every 8 minutes, for 32 minutes for times:
800 Meter Run
20 Pull-Ups
10 Power Cleans (175/125 lbs)

OR

Every 8 minutes, for 32 minutes for times:
800 Meter Run
12 Strict Pull-Ups
36 Kettlebell Swings

A.

Six sets of:
Front Squat x 2.1 reps @ 85+% of 1-RM Front Squat
(perform 2 reps, rack the barbell and rest for 10-15 seconds, then finish with a single)
Rest 2 minutes

B.

Every 4 minutes, for 12 minutes for times:
500/400 Meter Row
15 Thrusters (115/75 lbs)

A.

Every 90 seconds, for 3 minutes
Press from Split Jerk Position x 3-5 reps

B.

Every 90 seconds, for 15 minutes:
Split Jerk

*Sets 1-2 = 2 reps @ 65-70% of 1-RM
*Sets 3-4 = 2 reps @ 75-80%
*Sets 5-6 = 1 rep @ 85-90%
*Sets 7-8 = 1 rep @ 94-98%
*Sets 9-10 = 1 rep @ 101+%

C.

Complete as many rounds and reps as possible in 12 minutes of:
30 Double-Unders
12 Toes to Bar
12 Dumbbell Bench Press (50/35 lb DBs)

In teams of two, complete five rounds for time of:
Run 400 Meters (partners must stay together)
20 Deadlifts (10 each - 225/155 lbs)
30 Pull-Ups (15 each)

Partners must run together, and may only start deadlifts once both members are back at the barbell.

A.

Every 2 minutes, for 10 minutes of:
Back Squat @ 2111 Tempo

Set 1: 5 reps @ 65%
Set 2: 5 reps @ 70%
Set 3: 3 reps @ 70-75%
Set 4: 3 reps @ 75-80%
Set 5: 2 reps @ 80-85%

B.
Ten rounds for time of:
150-Foot Shuttle Run (25 foot increments)
5 Dumbbell Squats (50/35 lbs)
5 Burpees over the Dumbbells

A.

Every 2:30, for 15 minutes:
Hang Power Snatch + Power Snatch + 2 Tempo Overhead Squats @ 31X1

Similar to last week, focus on stability and balanced weight distribution through the foot on the tempo overhead squats.

B.

Three rounds for time of:
10 Snatches (135/95 lbs)
15 Toes to Bar