Warm-up & Mobility: 15 Minutes

Strength: Jerk – 8×1 across @90-95% of your 1RM – 90-120 sec rest

Conditioning:
3 RFT of –

• 2 Rope climbs
• 15 Deadlifts at bodyweight
• Row 250m

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Warm-up & Mobility: 15 Minutes

Strength: Clean – 8×1 across @90-95% of your 1RM – 90-120 sec rest between sets

Conditioning: 21-15-9 reps for time of –

• Toes-to-bar
• Front squat (135/95lb)
• Burpee to a 6″ target

 

Warm-up & Mobility: 15 Minutes

Strength: Long Pause Bench or Strict Press – 4×3 increasing weight to heaviest possible

Conditioning: 6 rounds (takes 18 min) for max reps – 40 seconds work/20 seconds rest of –

• Push-ups
• KBs (24/16k)
• C2B Pull-ups

 

Warm-up & Mobility: 15 Minutes

Strength: Front Squat – 3 reps every 90 seconds for 7 rounds at 75% of your 3RM BS

Conditioning: 30-20-10 reps for time

• Wall Ball (20/14lb)
• Burpee
• Double-unders

After each round, perform 150m shuttle runs (cones placed 25m apart)

 

Warm-up & Mobility: 15 Minutes

Strength: Snatch – 8×1 across @ 90-95% of your 1RM – 90-120 sec rest

Conditioning:

14 Min Clock – for total reps:

• 40 Box jump overs (24/20”)
• 30 S2OH (75/50lb)
• 30 BXJO
• 30 S2OH (95/65lb)
• 20 BXJO
• 30 S2OH (135/95 lb)
• 10 BXJO

With any remaining time:

• AMRAP S2OH (165/110lb)

 

Warm-up & Mobility: 15 Minutes

Strength: Clean & Jerk – 7×1 Power Clean + 1 Hang Clean (at or above knee) + 1 Jerk – climbing in weight each set to heaviest possible, 60-120 sec rest between sets

Conditioning: EMOM 12 min of –

Even: 20 double unders + 10 Burpee
Odd: 15/12 Cal Row
**If you are not consistent on 20 unbroken DU’s then sub DU for 30 singles

 

Warm-up & Mobility: 15 Minutes

CrossFit Games Open WOD 12.3

Complete as many rounds and reps as possible in 18 minutes of:

• 15 Box Jump (24/20″)
• 12 S2OH (115/75lb)
• 9 TTB

 

 

Warm-up & Mobility: 15 Minutes

Strength: Snatch – 7×1 Power Snatch + 1 Hang Snatch  – climbing in weight each set to heaviest possible, 60-120 sec rest between sets

Conditioning: CFNE “Bangarang” for time –

• 21 Power Snatch (95/65lb)
• 21 Burpee
• 21 Pull-up
• 15 Overhead Squat
• 15 Burpee
• 15 Pull-up
• 9 Snatch
• 9 Burpee
• 9 Pull-up

 

Warm-up & Mobility: 15 Minutes

Strength: Squat – 5@70, 5@80%, 5@85, 3@90, 8@70 – working percentages
off your 3RM established last week

Conditioning: 3RFT of –

• 25 Wall Ball
• 12 Front rack lunge 115/75
• 25 Lateral jump over bar

 

Warm-up & Mobility: 15 Minutes

Strength: Jerk 6×2 across 80-85% rest  60-120 sec.

Conditioning: AMRAP 8 min

• 9 DLs (135/95lb)
• 6 Hang Clean
• 3 S2OH
• 3 TTB+3 every round