Skill/Strength: Power Snatch 3-2-2-1-1-1 go heavy or practice technique Metcon: 5 Rounds for time: 8 Power Snatches (#43/30) 12 Ring Dips 16 Box Jumps Endurance: AMRAP in 26min of: 10 Wallballs (#10/6) 10 Pushups 10 Kettlebell Swings (#16/12) Into: 2 Rowing Sprints attempts for 500m Row
Strength: Weighted Pushups 5-5-4-4-3-3-3 Metcon: For time: 50 Air Squats 18 Power Cleans (#60/40) 9 Ring Muscle-ups 50 Air Squats 12 Power Cleans (#70/45) 6 Ring Muscle-ups 50 Air Squats 9 Power Cleans (#80/50) 3 Ring Muscle-ups
Metcon: Open Workout 20.2 AMRAP in 20min of: 4 DB Thrusters (#22.5/15, x2) 6 Toes-to-bar 24 Double Unders Weightlifting: -Clean (60%) 5×1 (70%) 4×1 (75%) 3×1 (80%) 2×3 -Tempo front squat 5 sec' Start (50%) 1×8 ascending weight -Tempo snatch pull
Strength: Front Rack Reversed Lunges 8-8-8-8 10-20sec Ring Support after each set Metcon: AMRAP in 16min of: 18 Dumbbell Hang Clean and Jerks (#22.5/15, x1) 15 Lateral Burpees over the DB 12 Toes-to-bar Endurance: 10 Rounds for time: Row 250m 50 Double Unders 25 Kettlebell Swings (#16/12)
Strength: Press 10-8-6-4-2 *rest 2min and increase load between sets Metcon: AMRAP in 7min of: 7 Thrusters (#43/30) 7 Box Jumps -Rest 2min and continue with: AMRAP in 7min of: 7 Squat Cleans (#43/30) 7 Burpee-Pullups
Skill: Handstand practice for 15min Metcon: For time: Run 400m 21 Deadlifts (#100/70) 21 HSPU Run 400m 15 Deadlifts 15 HSPU Run 400m 9 Deadlifts 9 HSPU Endurance: For time: Run 1600m 100 KB Swings (#16/12) 100 V-ups 100 Pushups 100 Lunges 100 KB SDHP (#16/12) Row
Strength: Weighted Ring Dips 5-5-5 *20sec L-Sit after each set Metcon: 4 Rounds for time: 12 KB Push Press (#24/16, x2) 12 Pistols 12 Pullups 12 Pistols Weightlifting: -Split jerk from rack (60) 3×3 (70) 2×2 (75) 2×2 (80) 2×2 -Push press (55%) 5×1
Strength: Weighted Chinup - 15min to find RM1 Metcon: 3 Rounds for max reps: 1min Cal Row 1min Hang Power Cleans (#43/30) 1min Box Jump Overs 1min Pushups 1min Bar facing burpees 1min Rest Endurance: 12 Rounds for time: Run 200m 20 Air-Squats 15 Pushups 10 DB Burpee-PowerCleans (#15/
Strength: 15 minutes to estabish a heavy complex of: 1 Squat Clean + 2 Hang Squat Clean + 1 Jerk Metcon: AMRAP in 20min of: 27 Wallballs (#10/6) 15 Toes-to-Bar 3 Wall Climbs 1 Rope Climb
Metcon: CrossFit Open Workout 20.1 10 Rounds for time: 8 Ground to overhead (#43/30) 10 Bar facing burpees 15min timecap Weightlifting: -Tempo overhead squat 5 sec' (50%) 1×8 -Hang snatch (60%) 3×3 (65%) 3×2 (70%) 2×2 (75%) 1×2 (80%) 1×1 -Tempo
Strength: Tempo Back Squats 3-3-3-3-3 @5353 Metcon: For max reps: 00:00-8:00 Run 800m AMRAP Wallballs (#10/6) 8:00-13:00 Run 400m AMRAP Bar-facing Burpees 13:00-16:00 Run 200m AMRAP Power Cleans (#80/55) Endurance: For time: Run 400m 20 Burpees 100 Double Unders Run 800m 15
Strength: E2.5MOM for 17.5min (7 sets) 1 Legless Rope Climb Add weight if possible Metcon: 3 Rounds for time: 70 Double Unders 40 Plate Overhead Lunges (#20/10) 10 Hang Power Cleans (#60/40)
Strength: E2MOM for 16min (8sets) of the complex: Clean Pull + Power Clean + Hang Power Clean (1+1+1) Metcon: AMRAP in 14min: 2-4-6-8... HSPU 1-2-3-4... Bar Muscle-ups 10 DB Front Squats after each set (#22.5/15, x2)
Strength: Push Press 3-3-3-3-3 *Tempo 5sec on the way down for each rep Metcon: For time: 100 Pushups 75 Wallballs (#10/6) 50 Deadlifts (#100/70) 25 Ring Dips Endurance: "Bert" For time: 50 Burpees 400m run 100 Pushups 400m run 150 Walking Lunges 400m run 200 Air-Squats
Strength: Overhead Lunges (barbell) 10-10-10-10 *do 5 right then 5 left Metcon: In Pairs, AMRAP in 20min of: Partner A: Run 200m Partner B: AMRAP of: 7 Clusters (#40/30) 10 Pullups *Switch every 200m and continue reps where your partner left off *Score is number of rounds and reps
Strength: 15 min to build a heavy 2-rep Hang Snatch Metcon: For time: 100 Double Unders 3 Rounds of cindy 50 Plate G2OH (#20/15) 2 Rounds of cindy 50 DB Snatches (#25/15) 1 Round of cindy Weightlifting: -Power jerk behind the neck (60%) 3×3 (70%) 2×3
