Category: WOD

5 Dumbbell Deadlift + 4 Hang Power Clean + 3 Push Jerk + 2 Split Jerk 1-1-1-1-1

5 Dumbbell Deadlift + 4 Hang Power Clean + 3 Push Jerk + 2 Split Jerk 1-1-1-1-1

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

AMRAP 12 mins: Row Cal, DB Deadlifts, DB Hang Power Cleans, and DB Push Jerks

Complete as many rounds as possible in 12 mins of:
12/9 Row Calories
9 Double Dumbbell Deadlifts, pick load
6 Double Dumbbell Hang Power Cleans, pick load
3 Double Dumbbell Push Jerks, pick load

Pt. 1: 5 RFT: Muscle-ups, Squat Snatches and Box Jump Overs

5 rounds for time of:
4 Muscle-ups
5 Squat Snatches, 115/75 lbs
9 Box Jump Overs, 24/20 in

Pt. 2: EMOM for 6 mins: Squat Snatch + Hang Squat Snatch

1 Squat Snatch + Hang Squat Snatch, pick load

Every 1 min for 6 mins.

Deadlift 5-5-5

Deadlift 5-5-5

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

Strict Pull-ups 5×5

Strict Pull-ups 5×5

Rest as needed between sets.

Alt EMOM 18 mins: Double Unders, Air Squats, and Deadlifts

Every 1 min for 18 mins, alternating between:
30 Double Unders
20 Air Squats
10 Deadlifts, pick load

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.

AMRAP 16 mins: Alt Single Arm Devil Press, Single DB Box Step-ups, and Sit-ups

Complete as many rounds as possible in 16 mins of:
8 Alternating Single Arm Devil Press, 50/35 lbs
10 Single Dumbbell Box Step-ups, 50/35 lbs, 20 in
12 AbMat Sit-ups

Team WOD: AMRAP 22 mins: Partner Row, Box Jumps, and Deadlifts

Complete as many rounds as possible in 22 mins of:
30 Partner Calorie Rows
20 Box Jumps, 24/20 in
10 Deadlifts, 225/155 lbs

Solo WOD: 5 RFT: Row Cal, Box Jumps, and Deadlifts

5 rounds for time of:
15 Row Calories
12 Box Jumps, 24/20 in
9 Deadlifts, 225/155 lbs

Hang Power Snatch 3-3-3-3-3

Hang Power Snatch 3-3-3-3-3

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

Burpee Randy

For time:
75 Power Snatches, 75/55 lbs
3 Burpees Every Minute On The Minutes

Alt EMOM 12 mins: Single Arm DB Strict Press and Barbell Bent Over Row

Every 1 min for 12 mins, alternating between:
5 L/5 R Single Arm Dumbbell Strict Press, pick load
8 Barbell Bent Over Rows, pick load

18.1 Rx’d – CrossFit Games Open

Complete as many rounds as possible in 20 mins of:
8 Toes-to-bars
10 Single Arm Dumbbell Hang Clean & Jerks, 50/35 lbs
14/12 Row Calories

Back Squat 4-3-2-1

Back Squat 4-3-2-1

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

4 RF-ME / 1 min Stations: Wall Balls, Shuttle Runs, and C2B Pull-ups

4 rounds, 1 min per station, for max reps of:
Wall Ball, 20/14 lbs
Shuttle Run, 50 ft
Chest-to-bar Pull-up
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Bench Press 3-3-3-

Bench Press 3-3-3-3

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

AMRAP 20 mins: Run, Push-ups and SDHP

Complete as many rounds as possible in 20 mins of:
Run, 200 m
20 Push-ups
20 Sumo Deadlift High-pulls, 75/55 lbs