Front Squat 3x3 @ 85% Metcon 3 rounds for time: 3 power snatches (135/95) 5 overhead squats 7 ring muscle-ups Then, 3 minutes of rest followed immediately by: 3 rounds for time: 9 power cleans (135/95) 12 front squats (135/95) 15 chest-to-bar pull-ups - Include rest time in score!
Weightlifting EMOM EMOMx8: Mins 1: 4 Snatches (75-80%) Min 2: 8 Clean and Jerks Min 3: Rest Min 4: 4 Snatches Min 5: 8 Clean and Jerks Min 6: Rest Min 7: 3 Snatches Min 8: 6 Clean and Jerks *record successful reps *record weight in comments Metcon EMOMx18 Min 1: 18/15 calorie row Min [...]
Back Squat 3x3 @ 80% Metcon 800m run/1000m row 50 air squats 50 KB swings (53/35) 400m front rack dumbbell carry (35/20) 50 KB swings 50 air squats 800m run/1000m row RX+: Dumbbell carry (50/35) 25 minute time cap
The CrossFit Open 17.3 Prior to 8:00, complete: 3 rounds of: • 6 chest-to-bar pull-ups • 6 squat snatches (95 / 65 lb.) Then, 3 rounds of: • 7 chest-to-bar pull-ups • 5 squat snatches (135 / 95 lb.) *Prior to 12:00, complete 3 rounds of: • 8 chest-to-bar pull-ups • 4 squat snatches (185 [...]
Skill work Choose a movement/skill that is a weakness and focus on progressions for that skill for 10-15 minutes. Ask coach for assistance. Metcon 20 minute AMRAP: 800m run 5 rope climbs 400m run 5 bear complex (135/95) 200m run 5 muscle-ups RX+ = legless rope climbs Bear Complex: power clean, front squat, push press, [...]
Front squat 3x3 @ 75% AMRAP FUN 6 minute AMRAP: 42 double-unders 30 wall balls (20/14) 18 toes-to-bar Rest 5 minutes 6 minute AMRAP: 21 double-unders 15 wall balls (20/14) 9 toes-to-bar Rest 5 minutes 3 minute AMRAP: ME clean and jerk @ 60% of 1RM *Score is total reps *Record weight in comments
Shoulder press 3x8 @ 60% Tabata Metcon Tabata shuttle sprint Rest 1 minute Tabata handstand push-ups Rest 1 minute Tabata squat jumps Rest 1 minute Tabata toes-to-bar Rest 1 minute Tabata calorie row *Score is the total of lowest reps in each tabata
Back Squat 3x3 @ 75% Metcon 3 rounds: 15 overhead squats (65/35) 12 pull-ups Immediately into: 3 rounds: 15 calorie row 12 ring dips Metcon (weight) 3 rounds (not for time): 50m left arm suitcase carry 50m right arm suitcase carry 25 weighted sit-ups
CrossFit Open 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: • 50-ft. weighted walking lunge • 16 toes-to-bars • 8 power cleans Then, 2 rounds of: • 50-ft. weighted walking lunge • 16 bar muscle-ups • 8 power cleans etc., alternating between toes-to-bars and bar muscle-ups every [...]
Metcon (time) 5 unbroken squat clean thrusters (as heavy as possible) Rest 1 minute between sets *record weight in comments "Cement Mixer" 5 rounds, every 4 minutes complete: 400m run 12 toes-to-bar Rx+: 7 rounds