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  

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Strict Press – work to a heavy double
Fitness: 5×5 Strict Press @ 6 RPE + max bridge progression hold

Part 2 – Conditioning: “Pops”

Performance: CFNE (Rx is ON)
4 Rounds For Time

• 15 Toes To Bar
• 20 Burpees
• 25 Kettlebell Swings (53/35lb)

Fitness: 4 Rounds For Time

• 20 Abmat sit-ups
• 15 Burpees
• 25 Kettlebell Swings

  

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Review movements and standards

Part 2 – Conditioning: CrossFit Open / CFJC-CFC Intramural Games 16.3

–RX Level–

Complete as many rounds and reps as possible in 7 minutes of:

• 10 power snatches (75/55lb)
• 3 bar muscle-ups

 

–Scaled–

Complete as many rounds and reps as possible in 7 minutes of:

• 10 power snatches (45/35lb from below the knee)
• 5 jumping chest-to-bar pull-ups

 

–Novice–

Complete as many rounds and reps as possible in 7 minutes of:

• 10 power snatches (35/25lb from below the knee)
• 5 jumping chest-to-bar pull-ups

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: 15 minutes of Skillz – HSPU skills and efficiency
Fitness: Strict Pull-up progressions – set bar low and position yourself under it, help with your legs as much as needed while keeping your torso as upright as possible. Perform sets of 5 with 30 second plank hold between sets.

Part 2 – Conditioning: “HIIT Me Up”

Performance: For total time –

5 rounds of:

• 10 Squats
• 10 Pull-ups
• 5 HSPU

–Rest 2 min–

5 rounds

• 15 Squats
• 10 KBs (24/16k)
• 5 Burpee to plate + G2OH with plate (45/35lb)

Fitness:

For total time –

5 rounds of:

• 10 Squats
• 10 Pull-up progressions
• 5 Push-ups on parellettes

–Rest 2 min–

5 rounds

• 15 Squats
• 10 KBs
• 5 Burpee to plate + G2OH with plate  

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:  10-15 minutes

Extended warm up and hitting Power Clean positions with empty barbell.  Work to WOD weight.

Part 2 – Conditioning:

Performance: “Be Careful What You Ask For…”

10-9-8-7-6-5-4-3-2-1 reps of –

• Power Clean (135/95lb)

**200m run between rounds

Fitness:

10-9-8-7-6-5-4-3-2-1 reps of –

• Power Clean at 5 RPE

**200m run/250m row between rounds