Warm-up & Mobility: 15 Minutes

Strength: Deadlift – 20 minutes to find a 3 rep max (or “heavy” for newer athletes)

Conditioning: 5 Rounds for time of –

• 200m Run Weighted
• 2 Rope Climb
• 5/5 Step ups onto a 20” box with plate locked overhead (45/25lb)

 

Warm-up & Mobility: 15 Minutes

Strength: Clean – 10 min work up to weight for metcon, working on bar contact in the power position and using the legs to jump the bar to the receiving position

Conditioning: The Chief – 5 rounds for total rounds and reps

AMRAP 3 minutes –

• 3 Power Clean (135/95lb)
• 6 Push-up
• 9 Squat

1 min rest between rounds

 

Warm-up & Mobility: 15 Minutes

Strength: Snatch – 10 min work up to weight for metcon, working on bar contact in the power position and using the legs to jump the bar to the receiving position

Conditioning: AMRAP 20 min of –

• 5 Power Snatch (105/70lb)
• 10 Wall Ball (20/14lb)
• 15 TTB

 

Warm-up & Mobility: 15 Minutes

Strength: Squat – 5-5-5-5 working up to 80% of 1RM

Conditioning: 21-15-9 for time of:

• Deadlift (225/155lb)
• Box Jump (24/20″)

If you have not deadlifted several times with us, you will be performing a SDHP with a KB instead.

 

 

Warm-up & Mobility: 15 Minutes

Strength: Pause Bench Press or Strict Press: 5-5-5-5 working up to 80% of your 1RM. If you don’t know your 1RM, find a heavy set of 5.

Conditioning: “Helen” 3 rounds of for time of –

• 400m Run
• 21 KB swing
• 12 Pull-ups

This is a benchmark WOD that will be repeated. RX is on, please record your time.

 

Warm-up & Mobility: 15 Minutes

CrossFit Games Open WOD – 15.5

27-21-15-9 reps for time of:

• Row (calories)
• Thrusters (95/65#)

 Click image for all scaling options.

 

 

 

Warm-up & Mobility: 15 Minutes

SKill: Work your GOAT – Rope Climbs, DUs, MUs, or C2B

Conditioning: AMRAP 14 of –

• X Goat (coach to help determine rep scheme)
• 250 Row or 200 Run
• 7 TTB

 

Warm-up & Mobility: 15 Minutes

Strength: Squat 3-3-3-3 increasing weight with each work set, working up to 80-82.5% of 1RM

Conditioning: 18 min AMRAP –

Run one mile (or Row 2000m if it is all out pouring as predicted), then continue AMRAP with:

• 9 Front Squat (115/75lb)
• 6 Jerks (same BB)
• 9 HR Push-ups

 

Warm-up & Mobility: 15 Minutes

Strength: Snatch – 5 x 1 snatch pull + 1 hang snatch from the knee climb to heaviest possible 60-90 sec rest (FOCUS on the bar making contact at the power position in the hip pocket and using the legs to jump and float the bar)

Conditioning: 7 RFT of:

• 3 Power Snatch @80-85%
• 9 Wall Balls (20/14lb)
• 6 C2B

 

Warm-up & Mobility: 15 Minutes

Strength: Clean – 5 x 1 clean pull + 1 hang clean from the knee climb to heaviest possible 60-90 sec rest (FOCUS on the bar making contact in the power position and using the legs to float the bar)

Conditioning: E2MOM for 14 min of –

• 8 Box jumps (24/20″)
• 8 Burpees
• 4 Power Cleans (@75% of heaviest from today’s complex)