Get A Grip

Teams of two must complete 100 repetitions of the following complex:
1 Deadlift (95/65 lbs)
1 Squat Clean (95/65 lbs)
1 Front Squat (95/65 lbs)
1 Push Press (95/65 lbs)
1 Push Jerk (95/65 lbs)

The weight cannot rest on the floor at any point during the workout - the only contact must be the quick tap of the plates on the deadlift. The partner who hands the bar off must immediately run 100 meters before he or she may receive the weight back from his or her partner. If you drop the bar, instead of handing it off, you must run 200 meters instead of 100 meters.

"Cindy"

AMRAP 20 minutes of:
• 5 pull-ups
• 10 push-ups
• 15 squats

Strict "Diane"

Complete rounds of 21, 15 and 9 reps for time of:
225/155 lb Deadlifts
Strict Handstand Push-Ups

B.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 - Barbell Hip Thrust x 6 reps @ 21X1
Station 2 - Band Pull-Aparts x 30 reps @ 1010
Station 3 - L-Sit x 60 seconds (accumulated time)

Complete as many rounds and reps as possible in 30 minutes of:
50/35 Calories of Assault Bike
25 Burpee Box Jump-Overs (24"/20")
50/35 Calories of Rowing
15 Devil's Presses (50/35 lbs)

A.
Take 12-15 minutes to build to 85-95% of your 1-RM Snatch

and then...

Every 2 minutes, for 8 minutes (4 sets):
2 Snatch Lift-Offs + 1 Snatch @ 70%-80% of 1-RM
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

B.
Complete as many rounds and reps as possible in 10 minutes of:
40 Air Squats
20 Kettlebell Snatches (24/16 kg - switch arms every 10 reps)
10 Chest-to-Bar Pull-Ups

A.
Take 12-15 minutes to build to 90-95% of your 1-RM Bench Press

When the running clock reaches 16:00, perform...

Every 2 minutes, for 8 minutes (2 sets) of:
Station 1 - Bench Press x 6 reps @ 85% of 1-RM
Station 2 - Supinated-Grip Bent-Over Barbell Row x 8 reps

B.

B.
For time:
100 Double-Unders
50 Dumbbell Push Presses (50/35 lb DBs)
50 Dumbbell Push-Ups (hands on DB handles)
50 Dumbbell Push Presses (50/35 lb DBs)
100 Double-Unders

In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:
20/15 Calories of Assault Bike or Rowing
15 Ring Dips
30 Alternating Dumbbell Snatches (50/35 lbs)
60 Double Unders
15 Ring Dips
30 Russian Kettlebell Swings (32/24 kg)
20/15 Calories of Assault Bike or Rowing

All for time: 

5 rounds of:     
    10 thrusters, weight 1
    10 chest-to-bar pull-ups 

Rest 1 minute, then:

5 rounds of: 
    7 thrusters, weight 2
    7 bar muscle-ups 

Time cap: 15 minutes

♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)

A.
Every 3 minutes, for 15 minutes (5 sets):
3-Position Snatch @ 75-85%
(high hang, mid-thigh, and then 2″ below the knee – pause at a full stop for 1 full second in each starting position)

B.
Against a 3-minute running clock...
400 Meter Run
Max Reps of Overhead Squats (115/75 lbs)

Rest 2 minutes, and repeat for a total of four (4) rounds.

*If you are planning to compete in the Open tomorrow, go at no harder than 75% on this to keep your legs fresh.

A.
Three sets of:
Deadlift x 10 reps @ 21X1
Rest as needed

A good goal for loading would be 65-70% of your 1-RM Deadlift. Do not sacrifice good mechanics and proper posterior chain activation in favor of heavier loading.

B.
Complete as many rounds and reps as possible in 15 minutes of:
5 Strict Pull-Ups
10 Walking Lunges with Farmer's Carry (50/35 lbs)
100-Meter Farmer's Carry (50/35 lbs)

A.
Every 3 minutes, for 18 minutes (6 sets):
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:
5 Strict Handstand Push-Ups
7 Push Presses (115/75 lbs)
9 Toes to Bar

A.
Every 2 minutes, for 10 minutes (5 sets):
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 9 minutes (3 sets):
Back Squat x 4-5 reps @ 85%

B.
Every minute, on the minute, for 4 minutes for max reps or calories:
Station 1 - 30 seconds of Assault Bike or Rowing
Station 2 - 30 seconds of Dumbbell or Kettlebell Front Squats
Station 3 - 30 seconds of Devil's Press
Station 4 - Rest

When the running clock reaches 5:00, perform the following...

Every 3 minutes, for 9 minutes (3 sets) for times of:
-Number of calories completed during 30 second max effort
-Number of Dumbbell or Kettlebell Front Squats completed during 30 second max effort
-Number of Devil's Press completed during 30 second max effort

In Teams of 2

1000 Meter Run

10 Rounds of Cindy

800 Meter Run

8 Rounds of Cindy

600 Meter Run

6 Rounds of Cindy

400 Meter Run

4 Rounds of Cindy

200 Meter Run

2 Rounds of Cindy

Partners will run together and alternate rounds of Cindy

*Cindy

5 Pullups

10 PushUps

15 Air Squats

As many rounds and reps as possible in 20 minutes of:
300 Meter Row
10 Deadlifts (185/125 lbs)
50 Double-Unders

Every 12 minutes, for 36 minutes (3 sets) for times:
600/500 Meter Row or Ski
400 Meter Run
20/15 Calories of Assault Bike
10 Ground to Overhead (135/95 lbs)

Note times for each set, then sum them for overall working time. Your goal is the lowest possible working time. If, however, you are planning to attack the CrossFit Games Open Event 24.2 tomorrow, treat this as a recovery session. Consider nasal breathing your way through this and maintaining your focus on consistent pacing and managing your heart rate.

A.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Set 1 - 4 reps @ 70%
*Set 2 - 3 reps @ 80%
*Set 3 - 2 reps @ 85%
*Set 4 - 1 rep @ 88%
*Set 5 - 1 rep @ 92%

Then rest two minutes before starting...

Every minute, on the minute, for 4 minutes:
Back Squat x 2 reps @ 80%

Focus on SPEED of the concentric!

B.
For time:
40 Wall Ball Shots (20/14 lbs)
20 Burpee Box Jump-Overs (24"/20)
30 Wall Ball Shots
15 Burpee Box Jump-Overs
20 Wall Ball Shots
10 Burpee Box Jump-Overs

Time cap = 12 minutes

Every 2 minutes, for 40 minutes (4 sets) 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.
Three sets of:
Deadlift With Eccentric Pause x 8 reps @ 55-65% of 1-RM Deadlift
Rest as needed

*Pause for 1-2 full seconds at the mid-patella as you lower the bar. Then let the barbell settle on the ground, open your palm, re-grip and perform the next lift. The focus should be on perfect position and control - adjust the loads as needed to maintain that focus.

B.

Three rounds for time of:
20/15 Calories of Assault Bike
10 Dumbbell Devil's Presses (50/35 lbs)"

In Teams of 2

800 Meter Run

80 Push Ups

80 Sit Ups

80 Air Squats

600 Meter Run

60 Push Ups

60 Sit Ups

60 Air Squats

400 Meter Run

40 Push Ups

40 Sit Ups

40 Air Squats

*Partners must run together but can divide the rest of the work

CrossFit Open 24.1

For time
21 Dumbbell Snatches, arm 1 (50/35 lbs)
21 Lateral Burpees over Dumbbell
21 Dumbbell Snatches, arm 2
21 Lateral Burpees over Dumbbell
15 Dumbbell Snatches, arm 1
15 Lateral Burpees over Dumbbell
15 Dumbbell Snatches, arm 2
15 Lateral Burpees over Dumbbell
9 Dumbbell Snatches, arm 1
9 Lateral Burpees over Dumbbell
9 Dumbbell Snatches, arm 2
9 Lateral Burpees over Dumbbell

TimeCap- 15 Minutes