Author: snoridgecf

Solo WOD: AMRAP 14 mins: Rows, 5 Deadlift + 4 Hang Power Clean + 3 Push Jerks, and Sit-ups

Complete as many rounds as possible in 14 mins of:
Row, 150/125 m
5 Deadlift + 4 Hang Power Clean + 3 Push Jerk, 115/75 lbs
15 AbMat Sit-ups

Team WOD: AMRAP 21 mins: Rows, 5 Deadlift + 4 Hang Power Clean + 3 Push Jerks, and Sit-ups

Complete as many rounds as possible in 21 mins of:
Row, 150/125 m
5 Deadlift + 4 Hang Power Clean + 3 Push Jerk, 115/75 lbs
15 AbMat Sit-ups

26.2 Scaled – CrossFit Games Open

For time:
Dumbbell Overhead Walking Lunge, 80 ft
20 Alternating Dumbbell Snatches
20 Jumping Pull-ups
Dumbbell Overhead Walking Lunge, 80 ft
20 Alternating Dumbbell Snatches
20 Pull-ups
Dumbbell Overhead Walking Lunge, 80 ft
20 Alternating Dumbbell Snatches
20 Chest-to-bar Pull-ups

Time cap: 15 mins

♀ 20-lb (10-kg)
♂ 35-lb (15-kg)

26.2 Rx’d and Scaled: CrossFit Games Open

For time:
Dumbbell Overhead Walking Lunge, 80 ft
20 Alternating Dumbbell Snatches
20 Pull-ups
Dumbbell Overhead Walking Lunge, 80 ft
20 Alternating Dumbbell Snatches
20 Chest-to-bar Pull-ups
Dumbbell Overhead Walking Lunge, 80 ft
20 Alternating Dumbbell Snatches
20 Muscle-ups

Time cap: 15 mins

♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell

Squat Clean + Front Squat 1-1-1-1

Squat Clean + Front Squat 1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

7 RFT: Rows and Squat Cleans

7 rounds for time of:
Row, 200/150 m
5 Squat Cleans, 155/105 lbs

Bench Press : 1 Rep Max

Log your best Bench Press 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

5-10-15-20-15-10-5: Box Jumps, Box Push-ups, and Kettlebell Swings

5-10-15-20-15-10-5 reps, for time of:
Box Jump, 24/20 in
Box Push-up
Kettlebell Swing, 70/53 lbs

Lifting: Deadlifts and DB Bent Over Rows

Deadlift 4-4-4-4, using heaviest weight per set
Dumbbell Bent Over Row 4-4-4-4, using heaviest weight per set

5 RFT: Deadlifts and Wall Balls

5 rounds for time of:
10 Deadlifts, 225/155 lbs
20 Wall Balls, 20/14 lbs

EMOM for 6 mins: Snatch + Overhead Squat

1 Snatch + Overhead Squat, pick load

Every 1 min for 6 mins.

Every 5 mins for 25 mins: 400 m and Overhead Squats

Every 5 mins for 25 mins do:
Run, 400 m
15 Overhead Squats, 95/65 lbs

Team WOD: AMRAP 20 mins: Rows, Double Unders, and Alt DB Snatch

Complete as many rounds as possible in 20 mins of:
Row, 250/225 m
30 Double Unders
10 Alternating Dumbbell Snatches, 50/35 lbs

Solo WOD: FT: Double Unders, Dumbbell Snatches

For time:
90 Double Unders
30 Dumbbell Snatches, 50/35 lbs
60 Double Unders
20 Dumbbell Snatches, 50/35 lbs
30 Double Unders
10 Dumbbell Snatches, 50/35 lbs

26.1 Scaled – CrossFit Games Open

For time:
20 Wall Balls, 14/10 lbs, 10/9 ft
18 Box Jump Overs, 24/20 in
30 Wall Balls, 14/10 lbs, 10/9 ft
18 Box Jump Overs, 24/20 in
40 Wall Balls, 14/10 lbs, 10/9 ft
18 Medicine Ball Box Step Overs, 14/10 lbs, 24/20 in
66 Wall Balls, 14/10 lbs, 10/9 ft
18 Medicine Ball Box Step Overs, 14/10 lbs, 24/20 in
40 Wall Balls, 14/10 lbs, 10/9 ft
18 Box Jump Overs, 24/20 in
30 Wall Balls, 14/10 lbs, 10/9 ft
18 Box Jump Overs, 24/20 in
20 Wall Balls, 14/10 lbs, 10/9 ft

Time cap: 12 mins

*May step-up

26.1 Rx’d and Scaled – CrossFit Games Open

For time:
20 Wall Balls, 20/14 lbs, 10/9 ft
18 Box Jump Overs, 24/20 in
30 Wall Balls, 20/14 lbs, 10/9 ft
18 Box Jump Overs, 24/20 in
40 Wall Balls, 20/14 lbs, 10/9 ft
18 Medicine Ball Box Step Overs, 20/14 lbs, 24/20 in
66 Wall Balls, 20/14 lbs, 10/9 ft
18 Medicine Ball Box Step Overs, 20/14 lbs, 24/20 in
40 Wall Balls, 20/14 lbs, 10/9 ft
18 Box Jump Overs, 24/20 in
30 Wall Balls, 20/14 lbs, 10/9 ft
18 Box Jump Overs, 24/20 in
20 Wall Balls, 20/14 lbs, 10/9 ft

Time cap: 12 mins

Lifting: Deadlifts and DB Bent Over Rows

Deadlift 6-6-6-6, using heaviest weight per set
Dumbbell Bent Over Row 6-6-6-6, using heaviest weight per set

AMRAP 10 mins: SDHP and DB Box Step Overs

Complete as many rounds as possible in 10 mins of:
10 Sumo Deadlift High-pulls, 95/65 lbs
10 Dumbbell Box Step Overs, 35/20 lbs, 24/20 in

FT: Rows, KB Swings and Wall Balls

For time:
Row, 1000 m
75 Kettlebell Swings, 53/35 lbs
50 Wall Balls, 20/14 lbs

Back Squat 1RM

Log your best Back Squat 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.