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
Shoulder press 3x3 @ 65% EMOM x 15 Minute 1 - 8 C2B pull-ups Minute 2 - 10 overhead squats (75/55) Minute 3 - 50 DU 5x90 Row Every 90 seconds for 5 rounds Calorie row (20/15)
Front Squat 3x3 @ 65% of 1RM Metcon 4 rounds for time: 10 deadlifts (185/135) 10 wall ball shots (20/14) 10 toes-to-bar 10 box jump overs (24/20) Planks 4x1 minute Weighted if possible.
Metcon 3 rounds for time: 24 calorie row 21 hang power cleans (95/65) 18 step-back lunges 15 over-the-bar burpees RX+ = (115/75) *18 minute time cap EMOMx10 minute 1: (12/8) handstand push-ups minute 2: 100m run
Back Squat 3x3 @ 65% of 1RM Metcon 4 minute AMRAP: 30 double unders 15 power snatch (75/55) Rest 4 minutes 4 minute AMRAP: 30 double unders 12 power snatch (95/65) Rest 4 minutes 4 minute AMRAP: 30 double unders 9 power snatch (115/85)
CrossFit Open 17.1 For time / reps: •10 dumbbell snatches •15 burpee box jump-overs •20 dumbbell snatches •15 burpee box jump-overs •30 dumbbell snatches •15 burpee box jump-overs •40 dumbbell snatches •15 burpee box jump-overs •50 dumbbell snatches •15 burpee box jump-overs Men use 50-lb. dumbbell and 24-in. box Women use 35-lb. dumbbell and 20-in. [...]
Metcon 27-21-15-9 Toes-to-bar Overhead squats (75/33) Over-the-bar burpees RX+ = (95/65)
Metcon 21-15-9 Calorie row Ring dips Then immediately into: 21-15-9 Box jumps (24/20) Shoulder to OH (95/65) Score is total time for both workouts