Category: WOD

Power Snatch 3-2-1-1-1

Power Snatch 3-2-1-1-1

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

7 RFT: Shuttle Runs and Power Snatches

7 rounds for time of:
6 Shuttle Runs, 50 ft
5 Power Snatches, 135/95 lbs

FT: Hang Power Cleans, Row, and Box Jumps, Row

For time:
21 Hang Power Cleans, 135/95 lbs
21/15 Row Calories
15 Hang Power Cleans, 155/105 lbs
15/10 Row Calories
9 Hang Power Cleans, 175/120 lbs
9/7 Row Calories
Rest 5 mins
21 Box Jumps, 24/20 in
21/15 Row Calories
15 Box Jumps, 24/20 in
15/10 Row Calories
9 Box Jumps, 24/20 in
9/7 Row Calories

Lifting: Deadlifts and Single Arm DB Romanian Deadlifts

Deadlift 3-3-3-3, using heaviest weight per set
Single Arm Dumbbell Romanian Deadlift 4-4-4-4, using heaviest weight per set

5 RFT: Deadlifts and AbMat Sit-ups

5 rounds for time of:
15 Deadlifts, 155/105 lbs
25 AbMat Sit-ups

Front Squat 6-5-4

Front Squat 6-5-4

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

Pull up12 mins AMReps: Pull-ups, Push-ups, Med Ball Cleans, then Max Bike Cal

As many reps as possible in 12 mins of:
12 Pull-ups
12 Push-ups
12 Medicine Ball Cleans, 20/14 lbs
12 Pull-ups
12 Push-ups
12 Medicine Ball Cleans, 20/14 lbs
12 Pull-ups
12 Push-ups
12 Medicine Ball Cleans, 20/14 lbs
12 Pull-ups
12 Push-ups
12 Medicine Ball Cleans, 20/14 lbs
Bike Calorie

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

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

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

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)

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: 400m and Overhead Squats

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