Power Snatch: 3RM & 7 RFT: Power Snatches, Pull-ups, Push-ups, and Air Squats
Power Snatch: 3RM
Find your Power Snatch 3 Rep Max.
BTWB
7 RFT: Power Snatches, Pull-ups, Push-ups, and Air Squats
7 rounds for…
Thruster: 3RM & Row : 4 x 500m Repeats
Thruster: 3RM
Record your best Thruster 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
BTWB
Ro…
Alt EMOM 12 mins: Deadlifts and Knees To Elbows & 5 RFT: Deadlifts and Lateral Burpees
Alt EMOM 12 mins: Deadlifts and Knees To Elbows
Every 1 min for 12 mins, alternating between:
3 Deadlifts, pick load
6 Knees To Elbows…
Bench Press 8-6-4-2 & 10 RFT: Medicine Ball Cleans and Handstand Push Ups
Bench Press 8-6-4-2
Bench Press 8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB
10 RFT: …
Team Chipper: Team Relays, Kettlebell Swings, Deadlifts, and Burpee Box Jumps
Team Chipper: Team Relays, Kettlebell Swings, Deadlifts, and Burpee Box Jumps
As a Team of 2 for time:
Team Relay 200m
100 Kettlebell …
Team WOD: FT: Row, Partner Wall Balls, Power Snatches
Team WOD: FT: Row, Partner Wall Balls, Power Snatches
As a team of 2 complete for time:
50 Row Calories
75 Partner Wall Balls (20#/14#…
Thruster: 4RM & 3 RFT: Rows, Burpees and Thrusters
Thruster: 4RM
Record your best Thruster 4 Rep Max lift.
BTWB
3 RFT: Rows, Burpees and Thrusters
3 rounds for time of:
Row 500m…
Weighted Strict Pull-up 3-3-3-3-3 & Beast 12
Weighted Strict Pull-up 3-3-3-3-3
Weighted Strict Pull-up 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed betwe…
Hang Power Clean & Jerk 1-1-1-1-1 & AMRAP 20 mins: Row Calories, DB Power Cleans, Air Squats and DB Shoulder-to-Overheads
Hang Power Clean & Jerk 1-1-1-1-1
Hang Power Clean & Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as need…
Advanced RX: E2MOM for 10 mins: Back Squat & 12-9-6-9-12: Back Squats, Lateral Burpees Over Bars and Bench Press & Checkout: Alt EMOM 12 mins: Assault Bike Calories and Handstand Walks
Advanced RX Class:
E2MOM for 10 mins: Back Squat
5 Back Squats, pick load
Every 2 mins for 10 mins.
BTWB
12-9-6-9-12: Back Squat…
Team WOD: Chipper: Partner Runs, Back Squats, Lateral Burpees, and Pull-ups
Team WOD: Chipper: Partner Runs, Back Squats, Lateral Burpees, and Pull-ups
For time:
Partner Run 400m
60 Back Squats (115#/75#)
40 L…
Squat Clean 1-1-1 & Med Ball Annie
Squat Clean 1-1-1
Squat Clean 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB
Med Ball Ann…
Lifting: Push Press and Bent Over Barbell Row & 10-9-8-7-6-5-4-3-2-1: Handstand Push-ups, Chest-to-bar Pull-ups and Run
Lifting: Push Press and Bent Over Barbell Row
Push Press 2-2-2-2-2, using heaviest weight per set
Bent Over Barbell Row 5-5-5-5-5, usin…
Every 1 min for 8 mins: Squat Snatch & 3 RFT: Run, Kettlebell Swings and Overhead Squats
Every 1 min for 8 mins: Squat Snatch
1 Squat Snatch, pick load
Every 1 min for 8 mins.
BTWB
3 RFT: Run, Kettlebell Swings and Ove…
Power Clean: 2-2-2-2 & Saved by the Barbell
Power Clean: 2-2-2-2
Power Clean 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB
Saved b…
Back Squat: 1RM & Row 3k
Back Squat: 1RM
Record your best Back Squat 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
BTWB
…
Team WOD: 3 RFT: Partner Wall Balls, Shoulder-to-overhead and Squat Cleans
Team WOD: 3 RFT: Partner Wall Balls, Shoulder-to-overhead and Squat Cleans
As a team of 2 complete 3 rounds for time of:
50 Partner Alt…
Advanced RX: Death By Snatch, Clean, Deadlift & Every 4 mins for 16 mins: Ski Erg Calories, Assault Bike Calories and Row Calories
Advanced RX Class:
Pt. 1: Death By Snatch
Death By Snatch
With a continuously running clock perform:
1 Snatch, 45/35 lbs in the first…
Hang Power Clean 3-2-2-1-1-1 & 15-12-9-6-3: Hang Power Cleans and Lateral Burpees
Hang Power Clean 3-2-2-1-1-1
Hang Power Clean 3-2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
…
Overhead Squat: 3-3-3 & Opt. 1: 3 RFT: Run, Overhead Squats and Bar Muscle-ups & Opt. 2: 3 RFT: Run, Overhead Squats and Pull-ups
Overhead Squat: 3-3-3
Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB
Opt. …
Deadlift 3-3-3 & Alt EMOM 18 mins: Row Calories, Touch And Go Deadlifts and Hand Release Push-ups
Deadlift 3-3-3
Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB
Alt EMOM 18 mins: …
Front Squat: 1RM & 30-20-10: Dumbbell Thrusters and Toes-to-bars
Front Squat: 1RM
Record your best Front Squat 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
BTWB
…
“Jack”
Jack
Complete as many rounds as possible in 20 mins of:
10 Push Press (115#/85#)
10 Kettlebell Swings (53#/35#)
10 Box Jumps (24″/20″)
…
Advanced RX: Chipper: Single DB Hang Clean & Jerks, Push-ups, Alternating DB Squat Snatch, HSPU, DB OH Squats and Strict HSPU
Advanced RX:
Chipper: Single DB Hang Clean & Jerks, Push-ups, Alternating DB Squat Snatch, HSPU, DB OH Squats and Strict HSPU
For t…
Team WOD: AMRAP: Burpees, Row, AbMat Sit-ups, Double Unders and Lunges
Team WOD: AMRAP: Burpees, Row, AbMat Sit-ups, Double Unders and Lunges
As a team of 2 complete as many rounds as possible in 20 mins of:…
CrossFit Games Open 20.5
CrossFit Games Open 20.5
For time, partitioned any way:
40 Muscle-ups
80 Row Calories
120 Wall Balls (20#/14#)
Time cap: 20 minutes
…
Push Jerk 3-3-3 & E2MOM for 18 mins: Rows, Alternating Dumbbell Snatches and Burpee Over Dumbbells
Push Jerk 3-3-3
Push Jerk 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB
E2MOM for 18 min…
Push Jerk 3-3-3
Push Jerk 3-3-3Push Jerk 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.BTWB
Hang Squat Snatch 2-2-2-2 & 7 RFT: Power Snatches, AbMat Sit-ups and Double Unders
Hang Squat Snatch 2-2-2-2
Hang Squat Snatch 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB
…
Back Squat: 2-2-2-2 & AMRAP 15 mins: Run, Back Squats and Box Jumps
Back Squat: 2-2-2-2
Back Squat 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* If you performed …
Bench Press 1-1-1-1 & AMReps 8 mins: Rows and Burpee Pull-ups
Bench Press 1-1-1-1
Bench Press 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB
AMReps 8…
Team WOD: AMRAP 20 mins: Partner Runs, Pull-ups, Partner Wall Balls and Med Ball Sit-ups
Team WOD: AMRAP 20 mins: Partner Runs, Pull-ups, Partner Wall Balls and Med Ball Sit-ups
As a team of 2 complete as many rounds as possi…
Advanced RX: EMOM for 10 mins: Dumbbell Squat Snatch & AMRAP 12 mins: Muscle-ups, Medicine Ball Sit-ups and Wall Balls
Advanced RX Class:
EMOM for 10 mins: Dumbbell Squat Snatch
2 Dumbbell Squat Snatches, pick load
Every 1 min for 10 mins.
* Alternate …
Advanced RX: EMOM for 10 mins: Dumbbell Squat Snatch
Advanced RX: EMOM for 10 mins: Dumbbell Squat Snatch2 Dumbbell Squat Snatches, pick load
Every 1 min for 10 mins.
* Alternate arms (1 each…
CrossFit Games Open 20.4
CrossFit Games Open 20.4
For time:
30 Box Jumps (24″/20″)
15 Clean & Jerks (95#/65#)
30 Box Jumps
15 Clean & Jerks (135#/85#…
Power Snatch 1-1-1-1-1 & AMRAP 9 mins: Toes-to-bars, Kettlebell Swings and Double Unders
Power Snatch 1-1-1-1-1
Power Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB
AM…
E2MOM for 10 mins: Deadlift & FT: Rows; 3x Deadlifts, Hang Power Cleans and Push Jerks; Rows
E2MOM for 10 mins: Deadlift
5 Deadlifts, pick load
Every 2 mins for 10 mins.
BTWB
FT: Rows; 3x Deadlifts, Hang Power Cleans and P…
Bench Press 2-2-2-2 & 5 RFT: Run, Pull-ups and Handstand Push-ups
Bench Press 2-2-2-2
Bench Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB
5 RFT: R…
Front Squat: 2-2-2-2 & Chipper: Sit-ups, Wall Balls, Kettlebell Swings, Push-ups, SDHP, Lateral Burpees
Front Squat: 2-2-2-2
Front Squat 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB
Chipper…
Team WOD: FT: Partner Run, Pull-ups, and Hang Power Snatches
Team WOD: FT: Partner Run, Pull-ups, and Hang Power Snatches
As a team of 2 complete for time:
Partner Run 400m
60 Pull-ups
60 Hang P…
CrossFit Games Open 18.4 / 20.3 & CrossFit Games Open 18.4 / 20.3 – Scaled
CrossFit Games Open 18.4 / 20.3
For time:
21 Deadlifts (225#/155#)
21 Handstand Push-ups
15 Deadlifts
15 Handstand Push-ups
9 Deadl…
Squat Snatch: 1-1-1 & FT: Rows, Double Unders and Burpees
Squat Snatch: 1-1-1
Squat Snatch 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB
FT: Rows,…
Bench Press: 3-3-3-3 & 3 RFT: Run, Sumo Deadlift High-pulls and Toes-to-bars
Bench Press: 3-3-3-3
Bench Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB
3 RFT: …
Bench Press: 3-3-3-3
Bench Press: 3-3-3-3Bench Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.BTWB
Push Press: 1-1-1-1-1 & 12-10-8-6-4-2: Box Jumps, Strict Pull-ups and Handstand Push-ups
Push Press: 1-1-1-1-1
Push Press 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB
12-10…
Back Squat: 3-3-3-3 & 10 RFT: Deadlifts, Hang Power Clean & Jerks and Air Squats
Back Squat: 3-3-3-3
Back Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB
10 RFT: D…
Back Squat: 3-3-3-3
Back Squat: 3-3-3-3Back Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.BTWB
Advanced RX: Strict Deficit Handstand Pushups: 6×2 & 5 RFT: Rows, Ring Push-ups and Kettlebell Swings
Advanced RX Class:
Strict Deficit Handstand Pushups: 6×2
Strict Deficit Handstand Pushups 6×2
Rest as needed between efforts.
BTWB
…