Warm-up & Mobility: 15 Minutes

Strength: Snatch
EMOM 8 – 2 Rounds
Min 1 – triple @ 75%
Min 2 – double @ 80%
Min 3 – single @ 85%
Min 4 – single @ 90%

Conditioning: 5 rounds for time – Georgia’s snatch (RX is on)

• 10 Power Snatch (115/75lb)
• 15 Push-up

 

Warm-up & Mobility: 15 Minutes

Strength: Skill: Pull-up progressions (those with sweet-ass pull-ups can work on their MU progressions) (15 minutes)

Conditioning: Thrusters and Burpees (Over the Bar) Oh My (15 min)

3 Rounds – 3 minute AMRAP each – 3 minutes rest between – start ALL rounds with Thrusters

• 9 Thrusters (95/65lb)
• 9 Burpees over the bar

 

Warm-up & Mobility: 15 Minutes

Strength: Front Squat -3-3-3-3

Conditioning: OTM 21 (7 cycles)
Min 1: Max KB Swings (24/16k)
Min 2: 10 Pull-ups
Min 3: 100m shuttle run

Score is number of KBS

 

Warm-up & Mobility: 15 Minutes

CrossFit Games Open 15.3 Rx – AMRAP 14 minutes of:

• 7 Muscle Ups
• 50 Wall Balls
• 100 Double-Unders

Review the standards and all scales for this WOD here.

OR

CrossFit Games Open 15.3 Scaled WOD – 14 Minute AMRAP of:

• 50 Wall Balls (20/10 to 9′ target)
• 200 Single-Unders

 

Warm-up & Mobility: 15 Minutes

Strength: Power Snatch – 15 Minute skill and work up focus on transitioning fast to the power position and using the legs to “jump” the bar into the overhead position

Conditioning: “Tabata Make You Breathe” – 20 sec work 10 sec rest for 8 rounds each

• Row for Calories
• Burpees
• Hang Power Snatch (75/45lb)
• Double-Unders

**Complete all 8 rounds of one movement before starting the next

 

Warm-up & Mobility: 15 Minutes

Strength: Deadlift – 5×2 Deficit 2-3″ @50-60%
(Note: this is for experienced athletes only – newbies should just do a regular conventional DL)

Conditioning: AMRAP 7 minute of:

• Wall Balls (20/14lb)

**EMOM Perform 5 Deadlifts @225/155lb
***Score is total wall balls

 

Warm-up & Mobility: 15 Minutes

Strength: Power Clean – 15 Minute skill and work up focus on transitioning fast to the power position and using the legs to “jump” the bar to the rack.

Conditioning: E2MOM for 20 minutes:

• 10 Burpees
• 30 Double-Unders
• 3 Power Clean (@75%)

 

Warm-up & Mobility: 15 Minutes

Strength: Squat 5×2 – 2 sec pause with acceleration out of the hole 50-60%

(Note: this is for experienced lifters only –newer athletes should work squat form)

Conditioning: 10 min AMRAP of –

• 21 KBS (1.5/1 pood)
• 15 Box jumps (24/20″)
• 9 Barbell thrusters (95/65#)

 

Warm-up & Mobility: 15 Minutes

CrossFit Games Open 15.2

Warm-up & Mobility: 15 Minutes

Conditioning: Stations (takes 18 minutes) – 3 rounds – 30 seconds of work, 30 seconds of rest and move to the next station – of:

• Row for calories
• Push Press (115/75lb)
• Sit-ups
• KB Swings (24/16k)
• Wall Balls
• Box Jumps (24/20″)