Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Squat – 3×3 workups – Warm up then work to 95-90% of your 3RM – determine the weight for your top (last) set. Perform 85% of that number for your first workset, your second set should be 92.5 % of your top set.

Fitness: 5×5 Squat @ 7 RPE + 20 hollow rock or 40 sec hollow hold

Part 2 – Conditioning: “Helen” Rx is ON

Performance: 3 rounds for time of –

• 400m Run
• 21 KB swing (24/16k)
• 12 Pull-ups

Fitness: 3 rounds for time of –

• 400m Run
• 21 KB swing
• 12 Ring Rows    

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Go over standards and scales

Part 2 – Conditioning: CrossFit Games Open WOD 16.5

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees over the barbell

—RX Level—
95/65lb

—Scaled—
65/45lb

—Novice—
45/35lb
0 Count Burpee

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Snatch – 10 min empty bar positioning work with coach + 5 min work up to wod weight
Fitness: 15 min to hit as many rounds as possible of – 3 push press RPE 6 + 30 sec back bridge/progression

Part 2 – Conditioning: “Big Fish, Little Fish”

Performance: 16 minute AMRAP, working for one minute (all out effort), rest for 1 minute –

• 5 Hang Power Snatch (75/55lb)
• 15 KB Swing (24/16k)

Fitness: 16 minute AMRAP, working for one minute (all out effort), rest for 1 minute –

• 5 Push press @ RPE 5
• 15 KBS

  

  

  

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Kettlebell clean – determine WOD weight

Part 2 – Conditioning: “Lawrence of Arabia”

Performance: For time –

• 800m run

-then-

21-15-9 reps of –

• KB Clean (24/16k, L+R=2)
• Burpee

-then-

• 800m run

Fitness: For time –

• 800m run (or 1000m row)

-then-

21-15-9 reps of –

• KB Clean (or single arm KB Swing)
• Burpee

-then-

• 800m run (or 1000m row)    

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Front Squat – 15 minutes to work to a heavy double
Fitness: Front Squat – perform sets of 2 – 15 minutes to work to a set that feels like a 7 RPE

Part 2 – Conditioning: “Georgetown”

Performance: 4 Rounds for time of –

• 6 Front Squat (135/95lb or 60% of today’s double, whichever is less)
• 3 Shoulder to Overhead (same barbelll)
• 100 DUs*

* Subtract 25 reps each round

Fitness: AMRAP 12 minutes of –

• 6 KB front rack squat on Right side
• 6 KB S2OH with Right arm
• 50 singles
• 6 KB front rack squat Left side
• 6 KB S2OH with Left arm
• 50 singles

**use a weight you you can move quickly with confidence unbroken 

  

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Power clean – 10 min to hit a heavy single, -then- 5 min to hit 3 singles at 90% of your single
Fitness: 3 Power Cleans + 20 Russian twist – 5 sets, climbing each set to a RPE of 7

Part 2 – Conditioning: “Sexy Latino”

Performance: 14 minute AMRAP of –

• 5 Power Clean
• 3 MUs (or 6 C2B or 9 Pull-ups – whichever one you are working on)
• 100m Shuttle Run

Fitness: 14 minute AMRAP of –

• 5 Hang Power Clean @ 6 RPE
• 10 Ring Row (hardest angle)
• 100m Shuttle Run

  

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Go over movement standards and scales

Part 2 – Conditioning: CrossFit Games Open 16.4

—RX Level—
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

—Scaled Level—
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

—Novice Level—
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 Push Press

Men deadlift 115 lb., throw 10 lb. ball to 10-ft. target, push-press 55 lb.
Women deadlift 75 lb., throw 6-lb. ball to 9-ft. target, push-press 35 lb. 

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: 15 minutes – Rope climb efficiency and progressions / Ring dips and progressions. For Performance athletes, take this time to plan out your Deadlift bumps for the Conditioning section of today’s workout.

Part 2 – Conditioning: “Two Cents”

Performance: EMOM for 15 minutes (5 rounds)

Min 1: 1 Legless Rope Climb
Min 2: 9 Ring Dip
Min 3: 3 Deadlifts, climbing in weight each set ending at 70-80% of your 3RM

Fitness: EMOM for 15 minutes (5 rounds)
Min 1: 1 Rope Climb or 2 Rope Progressions
Min 2: 9 Ring Dips or progressions
Min 3: 3 Deadlifts at 6 RPE 

  

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Snatch – 7×1 Power Snatch + 1 Power Position Snatch, climbing each set
Fitness: Push-press – 7 sets of 2 working up to a 7-8 RPE

Part 2 – Conditioning: “The Chiefs Snatch”

Performance: AMRAP 3 minutes of –

• 3 Power Snatch (115/75lb)
• 6 Push up
• 9 Air Squat

Rest one minute. Repeat for a total of 5 rounds.

Fitness: AMRAP 3 minutes of –

• 3 Push-Press
• 6 Push up
• 9 Air Squat

Rest one minute. Repeat for a total of 5 rounds. 

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Extended warm up with coach – moving the empty barbell for 5 minutes and then warming up your Power Clean

Part 2 – Conditioning: “Jaded”

Performance: 10 rounds for time of –

• 10 Wall Ball (20/14lb)
• 3 Power Cleans @80%

Fitness: 10 rounds for time (with a time cap of 15 minutes)

• 10 Wall Ball
• 3 Hang Power Cleans @ 6-7 RPE