Category: WOD

Overhead Squat 8-8-6-6

Overhead Squat 8-8-6-6

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

4 RFT: Hang Power Snatches and Air Squats

4 rounds for time of:
15 Hang Power Snatches, 115/75 lbs
50 Air Squats

Bench Press : 5 Rep Max

Log your best Bench Press 5 rep max lift.

Only log the heaviest 5 rep, do not include sets prior to it.

5x 2 mins RemReps: Bike Cal, KB Swings, and mex Wall Walks

5 rounds, 2 mins each, for max reps of:
10/8 Bike Calories
10 Kettlebell Swings, 53/35 lbs
max reps in remaining time Wall Walks
Rest 2 mins

Back Squat : 2-2-2

Back Squat 2-2-2

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

3x AMRAP 3 mins: Deadlifts, Hang Power Cleans, and Back Squats

For 3 cycles:
AMRAP in 3 mins of:
5 Deadlifts, 115 lbs
6 Hang Power Cleans, 115 lbs
7 Back Squats, 115 lbs

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

Team WOD: 50-35-20: Row (Cal), Partner Wall Balls and Burpee Over Rowers

50-35-20 reps, for time of:
Row (Cal)
Partner Wall Ball, 20/14 lbs
Burpee Over Rower

Solo WOD: 4 RFT: Rows, Burpee Over Rowers and Wall Balls

4 rounds for time of:
Row, 500 m
10 Burpee Over Rowers
25 Wall Balls

E2MOM for 10 mins: Deadlift

3 Deadlifts, pick load

Every 2 mins for 10 mins.

AMReps 14 mins (2,4,6,…): Deadlifts, Ring Dips, and Shuttle Runs

As many reps as possible in 14 mins of:
2 Deadlifts, 225/155 lbs
2 Ring Dips
2 Shuttle Runs, 25 ft
4 Deadlifts, 225/155 lbs
4 Ring Dips
4 Shuttle Runs, 25 ft
6 Deadlifts, 225/155 lbs
6 Ring Dips
6 Shuttle Runs, 25 ft
…
Continue adding 2 reps each round to each movement until time expires.

E3MOM for 24 mins: Double Unders, Toes-to-bars, and Squat Snatch

Every 3 mins for 24 mins do:
24 Double Unders
8 Toes-to-bars
2 Squat Snatches, pick load

Power Clean 1-1-1-1

Power Clean 1-1-1-1

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

15.4 – CrossFit Games Open

As many reps as possible in 8 mins of:
3 Handstand Push-ups
3 Cleans, 185/125 lbs
6 Handstand Push-ups
3 Cleans, 185/125 lbs
9 Handstand Push-ups
3 Cleans, 185/125 lbs
12 Handstand Push-ups
6 Cleans, 185/125 lbs
15 Handstand Push-ups
6 Cleans, 185/125 lbs
18 Handstand Push-ups
6 Cleans, 185/125 lbs
21 Handstand Push-ups
9 Cleans, 185/125 lbs
…
Continue adding 3 Handstand Push-up reps each round and 3 Clean reps every 3 rounds until time is complete.

Back Squat 3-3-3

Back Squat 3-3-3

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

6-9-12-15-12-9-6: Back Squats, Box Jumps, and Sumo Deadlift High-pulls

6-9-12-15-12-9-6 reps, for time of:
Back Squat, 95/65 lbs
Box Jump, 24/20 in
Sumo Deadlift High-pull, 95/65 lbs

Bench Press: 7RM

Find your Bench Press 7 Rep Max.

4x RFT: C2B Pull-ups, AbMat Sit-ups, and alt Row/Bike Cal

4 rounds, each round for time, of:
12 Chest-to-bar Pull-ups
18 AbMat Sit-ups
18/15 Row/Bike Calories

Rest 3 mins between each round.

Team WOD: 8 x AMRAP: Rows and Max Reps Squat Cleans

For 8 cycles:
AMRAP in 2:30 of:
Row, 300 m
Max Reps Squat Clean, 135/95 lbs

Rest 30 secs between each cycle.
For each cycle restart the AMRAP.

Solo WOD: 7 RFT: Rows and Squat Cleans

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