A. Three sets of:

Front Squat x 6-8 reps

Rest 60 seconds

Row 250 Meters

Rest 60 seconds

Plank to Elbows x 8-10 reps

Rest 60 seconds

B. Complete as many rounds and reps as possible in 6 minutes of:

3 Dumbbell Ground to Overhead

3 Burpees

6 Dumbbell Ground to Overhead

6 Burpees

9 Dumbbell Ground to Overhead

9 Burpees

12 Dumbbell Ground to Overhead

12 Burpees …

C. Three sets of:

Single Arm Row x 10-12 reps each arm @ 2110

A. Five sets of:

Unsupported Seated Strict Press x 5-6 reps

(sit on a bench without back support and press the barbell from shoulder to overhead)

Rest 2-3 minutes

B. Against a 2-minute running clock, complete:

250 Meter Row

Bar Dips or Ring Dips x Max Reps

Rest 2 minutes between sets and complete four sets.

Rest Day

FITNESS EXPRESS

Against a 2-minute running clock, complete:

250 Meter Row

Push-Ups x Max Reps

Rest 2 minutes between sets and complete five sets.

FITNESS

A. Five sets of:

Unsupported Seated Strict Press x 5-6 reps

(sit on a bench without back support and press the barbell from shoulder to overhead)

Rest 2-3 minutes

B. Against a 2-minute running clock, complete:

250 Meter Row

Push-Ups x Max Reps

Rest 2 minutes between sets and complete four sets.

A. Every 2 minutes, for 12 minutes (6 sets):

Hang Snatch x 2-3 reps

(pause in the receiving position for 1-2 seconds)

Focus on speed and perfect mechanics, and build in load over the course of the sets.

B. Three rounds for time of:

30 Overhead Walking Lunge Steps (45/25 lbs)

15 Pull-Ups

400 Meter Run

A. For time:

10 Snatches (135/95 lbs)

10 Snatches (175/115 lbs)

10 Snatches (205/135 lbs)

10 Snatches (175/115 lbs)

10 Snatches (135/95 lbs)

*If you lose balance on receiving and step forward or backwards, the rep doesn’t count. If you fail the attempt, you must perform 10 burpees over the barbell before your next attempt.

**Time Cap = 25 minutes

Rest 10 minutes, and then…

B. Ten rounds for time of:

15 Calories of Rowing

20 Push-Ups

25 Air Squats

C. Three sets of:

Bulgarian Split Squats x 6 reps each @ 3111

Rest as needed

Glute Ham Raises x 8 reps @ 2111

Rest 60 seconds

Chinese Plank x 30 seconds (Max Load)

Rest as needed

A. Four sets of:

Deadlift x 6-8 reps

Rest 60 seconds

Wall Climbs x 2-3 reps

Rest 60 seconds

Hollow Hold/Rock x 30-45 seconds

Rest 60 seconds

B. Three rounds for time of:

30 Overhead Walking Lunge Steps

15 Pull-Ups

400 Meter Run

A. Every two minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 5 reps @ 45-55%

*Set 2 – 5 reps @ 55-65%

*Set 3 – 3 reps @ 65-75%

*Set 4 – 2 reps @ 75-85%

*Set 5 – 2 reps @ 80-90%

Every two minutes, for 4 minutes (2 sets):

Back Squat x 8-10 reps @ 73-78%

B. In teams of four, relay to complete as many rounds and reps as possible in 12 minutes of:

3 Power Cleans (185/135 lbs)

6 Burpee Box Jump-Overs (24″/20″)

A. Every 2 minutes, for 16 minutes (8 sets) of:

Power Clean + Power Jerk

*Sets 1-2 – 75% of 1-RM Clean & Jerk

*Sets 3-4 – 80%

*Sets 5-8 – 85+%

B. Six sets of:

Front Squat with a Pause x 3-4 reps @ 4111

(MUST move up in weight from last week)

Rest 3 minutes

C. “CrossFit Games Open Event 11.6 & 12.5”

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 for 7 minutes, and then…

D. When the running clock reaches 14:00, complete the following…

Complete as many rounds and reps as possible in 6 minutes of:

3 Power cleans (155/105 lbs)

6 Strict Handstand Push-Ups

9 Box Jump-Overs (24″/20″)

A. Four sets of:

Back Squat x 6-8 reps

Rest 20 seconds

Kettlebell Swings x 15 reps

Rest 60 seconds

Pull-Ups x 6-8 reps @ 2110

Rest 60 seconds

B. In teams of four, relay to complete as many rounds and reps as possible in 12 minutes of:

9 Burpee Box Jump-Overs

A. Every two minutes, for 12 minutes (6 sets of):

Snatch Balance x 1 rep

B. Complete as many rounds and reps as possible in 10 minutes of:

5 Shoulder to Overhead (155/105 lbs)

10 Box Jumps (24″/20″)

15 Kettlebell Swings (24/16 kg)

C. Every minute, on the minute, for 6 minutes:

Minute 1 – 5-6 Supine Ring Rows @ 5112

Minute 2 – 20m Bottom’s Up Kettlebell Carry each arm

A.Three sets, not for time, of:

Tempo Muscle-Ups x 3-6 reps

(pause for 1 full second in the receiving position of the transition – bottom of the dip, then pause for 2 full seconds at the top of the movement – full elbow extension with pinkies to thighs)

Unbroken Double-Unders x 40-50 reps

(set your goal number and establish a good consistent rhythm to keep unbroken each set)

L-Sit x 30-45 seconds

B.Every 2 minutes, for 6 minutes (3 sets):

Muscle Snatch x 2 reps

Followed by…

Every 3 minutes, for 15 minutes (5 sets):

3-Position Snatch @ 75-85%

(high hang, mid-thigh, and then 2″ below the knee – pause at a full stop for 1 full second in each starting position)

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

2 Snatch Lift-Offs + Snatch Pull @ 90-95% of 1-RM Snatch

(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

C. Back Squat

*Set 1 – 5 reps

*Set 2 – 3 reps

*Set 3 – 1 rep

*Set 4 – 5 reps

*Set 5 – 3 reps

*Set 6 – 1 rep

Rest 2-3 minutes between sets.

*Choose the loads based on feel, but these should be heavy!

D.Two sets for times of:

40 Wall Ball Shots (30/20 lbs)

30 Bar Facing Burpees Over the Barbell

20 Overhead Squats (135/95 lbs)

10 Muscle-Ups

Rest 5 minutes

In teams of two, with only one person working at a time, complete:

100 Kettlebell Swings (32/24 kg)

400 Meter Run*

100 Barbell Thrusters (45 lbs)

400 Meter Run

80 Burpees

400 Meter Run

100 Barbell Thrusters

400 Meter Run

100 Kettlebell Swings

*Both athletes perform the run at the same time.

In teams of two, with only one person working at a time, complete:

100 Kettlebell Swings (32/24 kg)

400 Meter Run*

100 Barbell Thrusters (45 lbs)

400 Meter Run

80 Burpees

400 Meter Run

100 Barbell Thrusters

400 Meter Run

100 Kettlebell Swings

*Both athletes perform the run at the same time.

A. Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 4-6 reps @ 85%

B1. Complete as many rounds and reps as possible in two minutes of:

4/2 Muscle-Ups

8 Deadlifts (225/155 lbs)

Rest 3 minutes, and then…

B2. Complete as many rounds and reps as possible in two minutes of:

4 Power Cleans (185/135 lbs)

8 Chest-to-Bar Pull-Ups

Rest 3 minutes, and then…

B3. Complete as many rounds and reps as possible in two minutes of:

4 Front Squats (155/105 lbs – from the floor)

8 Toes to Bar

Rest 3 minutes, and then…

B4. Complete as many rounds and reps as possible in two minutes of:

4 Power Snatches (135/95 lbs)

20 Double-Unders

Rest 3 minutes, and then…

REPEAT B1 through B4.

*The “B” portion should take you exactly 37 minutes.

Post results as follows:

MU/DL – 38 reps (3 + 2)/32 reps (2 + 8) PC/C2B – 36 reps (3 + 0)/30 reps (2 + 6) FS/PU – 44 reps (3 + 8)/38 reps (3 + 2) PS/DU – 69 reps (2 + 21)/54 reps (2 + 6)

C. Three sets of:

Glute-Ham Raises x 8 reps @ 3011

Rest as needed

GHD Sit-Ups x 15-20 reps

Rest as needed

A. Three sets of:

Good Mornings x 6-8 reps @ 3011

Rest 45-60 seconds

Renegade Rows x 5 reps

Rest 45-60 seconds

Half-Turkish Get-Ups x 5-6 reps each arm

Rest 45-60 seconds

Double-Under Practice x 60 seconds

B. Complete as many rounds and reps as possible in 10 minutes of:

5 Shoulder to Overhead

10 Box Jumps

15 Kettlebell Swings

C. Two sets of:

200 Meter Farmer’s Carry

Rest as needed

A. Five sets of:

Weighted Pull-Ups x 2 reps

Rest 30 seconds

Immediately followed by…

Five sets of:

30 seconds of Strict Supinated-Grip Pull-Ups x Max reps

Rest 30 seconds

B. Against a 4-minute running clock:

500 Meter Row

20 Box Jump-Overs

Double-Unders x Max Reps

Rest 4 minutes and complete three sets.

A. Front Squat

*Set 1 – 4 reps @ 65%

*Set 2 – 3 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 1 rep @ 85%

*Sets 5-8 – 1 rep @ 90-94%

Rest 2-3 minutes between sets.

B. *Same as last week…try to increase the loads for your tops sets of each movement.

Every 2 minutes, for 8 minutes (4 sets):

3-Position Snatch (high hang, mid-thigh, then floor – build over the four sets)

Followed by…

Every 2 minutes, for 8 minutes (4 sets):

2-Position Snatch (mid-thigh, then floor – build over the four sets)

Followed by…

Every 2 minutes, for 10 minutes (5 sets):

Snatch x 1 rep (build over the course of the five sets)

C. Every minute, on the minute, for 6 minutes:

3-8 Strict Handstand Push-Ups

3-8 Bar Muscle-Ups

*Choose a rep range that will be challenging, but one in which you will be able to complete the full six minute piece.

D. Complete as many rounds and reps as possible in 3 minutes of:

3 Hang Squat Cleans (135/95 lbs)

6 Thrusters (135/95 lbs)

9 Shoulder to Overhead (135/95 lbs)

12 Box Jump-Overs (24″/20″)

Rest exactly 3 minutes, and then…

For time:

Row 750 Meters

Rest until the running clock hits 12:00, and then repeat all of the above.

Enter results as follows:

Round 1 – 3 rds + 2 reps, 2:32 Round 2 – 2 rds + 22 reps, 2:40