Strength: Back Racked Barbell Lunges 10-8-8-6-6 Metcon: 3 Rounds for time: 21 DB Deadlifts (#22.5/15, x2) 21 C2B Pullups 200m Farmer Carry (#22.5/15, x2) Endurance: 6 Rounds for reps: 3 Minutes max calories on rower 2 Minutes max wallball shots (#10/6) 1 Minute max rope
Strength: Tempo Pullups @1030 5-5-5-5-5 *add weight if possible Metcon: 3 Rounds for time: Run 800m 10 Thrusters (#60/40) 10 Burpees over the bar Weightlifting: -Tempo OHS 5sec (60%) 1×8 -Snatch with pause above knee 3sec (60%) 2×6 -Tempo snatch pull Start (60%) 8×1 ascending Competitors:
Strength: Weighted Dips 3-3-3-3-3 *Pause for 2sec at the bottom of each rep Metcon: AMRAP in 15min of: 2-4-6-8.. Double KB C&J (#24/16, x2) 25 Double Unders 10 Hand Release Pushups Endurance: For time: 100 Box Jumps Then 10 Rounds of: Run 400m Row 400m Then 100
Strength: Power Clean 3-3-3-2-2-1 Metcon: For time, 15-13-11-9-7-5-3-1 reps of: Front Squats (#50/35) Toes-to-bar
Strength: Back Squat E2MOM: 10-8-6-4-2 Metcon: 7 Rounds for max reps: 30sec max DB Deadlifts 30sec max Burpees over DBs 30sec max DB Push-Press 30sec max 8.5m Shuttle Runs (grey area) 1min Rest *RX: #22.5/15, x2 Endurance: 3 Rounds for time: 25 Strict Pullups 50 Pushups 75
Strength: Floor Press 5-5-5-5-5 *after each set perform max reps of: DB Renegade Row (Right arm) DB Pushup DB Renegade Row (Left arm) DB Pushup Metcon: "Helen" 3 Rounds for time: Run 400m 21 Kettlebell Swings (#24/16) 12 Pullups Weightlifting: -Push press Start (50%) 8×2 ascending
Strength/Skill: Snatch 2-2-1-1-1 *build to a heavy weight or practice technique Metcon: In Pairs, 6 Rounds for time: Run 200m (together) 12 Snatches (#60/40) 4 Rope Climbs Endurance: AMRAP in 35min: 500-400-300-200-100m Row 50-40-30-20-10 Air Squats Situps Russian KB Swings (#16/12)
Strength: Strict Press 3-3-3-3-3 *Pause for 3sec on top Metcon: AMRAP in 12min: 8 Hang squat cleans (#43/30) 16 Box Jumps 8 Hang squat cleans (#43/30) 32 Double Unders Endurance: 10 Rounds for time: Run 200m 12 Walking Lunges w/Plate Overhead 12 Plate G2OH 12 Burpees on
Metcon: Open Workout 20.5: For time, partitioned any way: 40 Muscle-ups 80 Cal Row 120 Wallball shots (#10/6) Time cap: 20 min. Weightlifting: -Tempo OHS 5sec (60%) 1×8 -Hang power snatch (60%) 3×5 (70%) 3×3 -Snatch Start (60%) 2×8 ascending weight -Tempo snatch pull
Strength: Bulgarian Split Squat 6-6-6-6-6 Metcon: For time: 21-15-9 Wallballs (#10/6) Pullups Run 400m 21-15-9 Medball Cleans (#10/6) Ring Dips Endurance: AMRAP in 38min: Run 400m 30 Goblet Lunges (#16/12) Row 400m 30 Pushups Skills: Snatch and Clean Basics
Skill: Handstand practice for 12min Metcon: In teams of 3, AMRAP in 24min of: 150 Double Unders 30 Overhead Squats (#60/40) 60m Sandbag bear hug carry (#60/45) *Only one works at a time *The sandbag must not touch the ground for the whole workout, one partner must hold
Strength: Snatch Balance 2-2-2-2-2-2-2 Metcon: For time: Run 400m 30 Wallballs (#10/6) 12 Power Snatches (#60/40) Run 400m 30 Wallballs 9 Power Snatches Run 400m 30 Wallballs 6 Power Snatches Endurance: For time: Run 800m 100 Jump Squats 50 Mountain Climbers 100 Situps 40 Mountain Climbers 100 Box
Strength: Front Squat 3-3-2-2-1-1-1 Metcon: For time: 20-16-12-8-4 DB Hang Squat Cleans (#22.5/15, x1) HSPU Weightlifting: -Front squat Practice and mobility -Squat clean (50%) 5×1 (60%) 4×1 (70%) 3×2 (80%) 2×3 -Back squat (50%) 5×1 (60%) 4×1 Max rep (70%) -Concentric squat
Skill: Kipping Toes-to-bar Metcon: AMRAP in 16min of: 4 Deadlifts (#110/75) 6 Burpees 8 Toes-to-bar Endurance: AMRAP in 35min of: 50 Wallballs (#10/6) 50 Russian Kettlebell Swings (#20/16) 75 Situps 75 Pushups 100 Double Unders
Strength: E3MOM for 15min: 2 Push Jerks + 1 Split Jerk Metcon: 5 Rounds for time: Run 400m 15 Power Cleans (#45/32.5) Endurance: In Pairs, 3 Rounds for time: 200 Kettlebell Swings (#16/12) 400 Double Unders Run 800m (together) 1200m Row
Metcon: Open Workout 20.4: For time: 30 Box jumps 15 Clean and Jerks (#43/30) 30 Box jumps 15 Clean and Jerks (#61/38) 30 Box jumps 10 Clean and Jerks (#83/52) 30 Pistols 10 Clean and Jerks (#102/65) 30 Pistols 5 Clean and Jerks (#124/79)