Warmup
500m row
3 rounds
10 deadlifts 45/35
10 power cleans 45/35
10 front squats 45/35
2 min rest
Wod
21 back squats 185/135
42 abmat situps
15 back squats 185/135
30 abmat situps
9 back squats 185/135
18 abmat situps
** The CrossFit Games Open is …
Warmup
400m run
3 rounds
10 box step ups 24/20
10 situps
10 squats
2 min rest
Wod
30 toes to bar
40 left arm db snatches 50/35
50 db box step ups 24/20
40 right arm db snatches 50/35
30 toes to bar
Warmup
50 double unders
3 rounds
10 presses 45/35
10 push presses 45/35
10 push jerks 45/35
2 min rest
Wod
Press 1-1-1-1-1
Push press 1-1-1-1-1
Push jerk 1-1-1-1-1
Open gym 2:00-3:00pm
“Coffland”
6 min bar hang
Every time you come off of the bar, run 800m and 30 push ups, then resume bar hang
45 min time cap
Warmup
400 m run
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
2 rounds
50 cal row
25 HSPU
Warmup
2 min assault bike
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 jerks 45/35
2 min rest
Wod
Complete the barbell complex of:
deadlift—hang clean—hang clean and jerk
Warmup
50 double-unders
3 rounds
10 ring rows
10 pushups
10 squats
2 min rest
Wod
10-9-8-7-6-5-4-3-2-1
Pullups
Snatch 95/65
Warmup
500m row
3 rounds
10 db deadlifts 35/25
10 db hang cleans 35/25
10 db alt snatch 35/25
2 min rest
Wod
4 rounds
400m run
25 foot walking overhead lunge 50/35 left arm
25 foot walking overhead lunge 50/35 right arm
Warm up
400m run
3 rounds
10 lunges
10 knee raises
10 jumping jacks
2 min rest
Wod
“Annie”
50-40-3–20-10
Double-unders
Situps