A. Every minute, on the minute, for 21 minutes:
Minute 1 – Bulgarian Goat Bag Swings x 8 reps @ 2011
Minute 2 – Supine Leg Curl with Med Ball x 8 reps
Minute 3 – Tempo Push-Ups x 10-12 reps @ 1111

B. Complete as many reps as possible in 6 minutes of:
12 Alternating Single-Arm DB Snatches
24 Jumping Lunges

A. Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 90+, 95, 95+

B. Complete as many rounds and reps as possible in 6 minutes of:
6 Snatches (155/105 lbs)
30 Double-Unders

A. Every 2 minutes, for 8 minutes (4 sets):
High Hang Snatch x 3 reps

immediately followed by…

Every 2 minutes, for 8 minutes (4 sets):
Hang Snatch x 2 reps

immediately followed by…

Every 2 minutes, for 8 minutes (4 sets):
Snatch x 1 rep

B. Split Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Rest as needed

C. Four sets of:
Peek-A-Boo Ring Swings x 5 reps
Rest as needed

Three sets of:
Box Jump-Ups (low catch) + 7 Ring Dips
Rest as needed

One set of:
Jump to Bar from Squat (straight arms) starting on box x 30 unbroken reps

D. Complete as many rounds and reps as possible in 8 minutes of:
12 Toes to Bar
9 Deadlifts (225/155 lbs)
6 Box Jump-Overs (24″/20″)

A. Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips
Minutes 3-4, 9-10 & 15-16: 45-60 second Nose-to-Wall Handstand Hold
Minutes 5-6, 11-12 & 17-18: Alternating Pistol Progressions x 6-8 each leg

B. Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – Row 200/150 Meters
Minute 2 – 15 Kettlebell Swings
Minute 3 – 10 Thrusters
Minute 4 – 4-6 Strict Pull-Ups
(add weight if these are easy)

A. Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18: Alternating Pistols x 16-20 reps
(if you’re proficient, add weight with a kettlebell)

B. Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – Row 200/150 Meters
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 10 Thrusters (95/65 lbs)
Minute 4 – 12 Chest-to-Bar Pull-Ups

A. Every 90 seconds for 15 minutes (10 sets):
High Hang Clean + Clean

Please drop the weight after the high hang clean, then reset and clean.

B. Back Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.

C. For time:
Row 500 Meters
40 Kettlebell Swings (32/24kg)
20 Strict Handstand Push-Ups
100 Double-Unders
20 Strict Handstand Push-Ups
40 Kettlebell Swings (32/24kg)
Row 500 Meters

D. One set of:
800 Meter Sled Drag
(approximate loading might be 115/90 lbs, depending on the surface on which you’re dragging – goal should be that you should be able to complete the effort in less than 18 minutes – but not less than 10 minutes)

CrossFit Open 17.2

CrossFit Open 17.2

CrossFit Open 17.2

A. Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Banded Leg Curls x 20 reps @ 1010
Station 2 – Barbell Roll-Outs x 10 reps @ 3010
Station 2 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

B. Five rounds for time of:
18 Kettlebell Swings
12 Alternating Reverse Lunges with Kettlebell Goblet Hold
15/10 Calories of Rowing

A. Deadlift *Set 1 – 50% x 8 reps *Set 2 – 60% x 6 reps *Set 3 – 70% x 4 reps *Set 4 – 75% x 2 reps *Set 5 – 85% x 2 reps Rest 3 minutes between sets.

B. Five rounds for time of:
24 Kettlebell Swings (32/24 kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)
12 Box Jumps (24″/20″)

CrossFit Open 17.2 Or A. Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Thrusters (100/65 lbs) 3 Chest-to-Bar Pull-Ups 6 Thrusters 6 Chest-to-Bar Pull-Ups 9 Thrusters 9 Chest-to-Bar Pull-Ups 12 Thrusters 12 Chest-to-Bar Pull-Ups 15 Thrusters 15 Chest-to-Bar Pull-Ups 18 Thrusters 18 Chest-to-Bar Pull-Ups 21 Thrusters 21 Chest-to-Bar Pull-Ups If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc… Rest 5 minutes, and when the running clock reaches 12:00… B. For time: 60 Bar-Facing Burpees 15/12 Muscle-ups C. Deadlift *Set 1 – 10 reps @ 55% of 1-RM *Set 2 – 10 reps @ 65% *Set 3 – 6 reps @ 75% *Set 4 – 8 reps @ 80% *Set 5 – 6 reps @ 85% *Set 6 – 4 reps @ 90% Rest 2-3 minutes between sets. D. Three sets, not for time, of: Dumbbell Death March x 20 reps Immediately followed by. . . Walking Lunge with Dumbbells x 20 steps Rest 2 minutes

A. Five sets of:
Unsupported Seated Strict Press x 3-4 reps (sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

B. Complete as many rounds and reps as possible in 16 minutes of:
Run 400 Meters
15 Dumbbell Push Presses
10 Strict Pull-Ups

A. Five sets of:
Unsupported Seated Strict Press x 3-4 reps (sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

B. Complete as many rounds and reps as possible in 16 minutes of:
Run 400 Meters

20 Push Presses (95/65 lbs)
10 Pull-Ups

Rest