Weight

Strength

On The 2:30 x 4 Sets:

5 Hang Power Cleans*

*Start At 6-7 RPE& Build Across
*Moderate-Heavy Barbell Cycling

Time

Metcon

5 Rounds For Time:

15/12 Calorie Fan Bike
10 Power Cleans (135/95)
5 Bar Muscle-Ups

Time Cap: 15 Minutes

Time

Metcon

3 Rounds For Time:

36/28 Calorie Row
24 Kettlebell Goblet Reverse Lunges (70/53)
12 Burpee Box Jump Overs (24”/20”)

Time Cap: 18 Minutes

Completion

Mobility

For Completion:

:30 Hollywood Stretch (Each Side)
:30 Pigeon Stretch (Each Leg)
:30 Couch Stretch (Each Leg)

Time

Metcon

Teams of 2

4 Rounds For Time:
400m Team Run
30-24-18-12 Power Snatches
20 Synchro Toes To Bar
10 Wall Walks

Time Cap: 36 Minutes

Barbell Weights:
Round 1: (115/80)
Round 2: (135/95)
Round 3: (155/105)
Round 4: (185/125)

Time

CrossFit Open Workout 17.5

10 Rounds For Time:

9 Thrusters (95/65)
35 Double Unders

Time Cap: 20 Minutes

Rounds/Reps

Metcon

AMRAP 3 x 5 Rounds:

18/15 Calorie Fan Bike
10 Dumbbell Bench Press (50's/35's)
2 Rope Climbs

Rest 1 Minute Between Rounds

*Pick Up Where You Left Off

Weight

Accessory

On The Minute x 9:

Minutes 1-3: 10 Lu Raises
Minutes 4-6: 8 Dumbbell Bent Over Row
Minutes 7-9: 6 Bulgarian Split Squats (Each Leg)

Weight

Strength

On The 2:00 x 6 Sets:

12-9-6-3-3-3 Strict Press

*Start At 5-6 RPE & Build Across

Rounds/Reps

Metcon

AMRAP 12:

7 V-Ups*
5 Deadlifts (185/125)
3 Hang Power Cleans (185/125)

*RX+: GHD Sit-Ups

Time

Metcon

3 Rounds For Time:

1200-800-400m Run
40-30-20 Pull-Ups
30-20-10 Dumbbell Box Step Overs

Box: (24"/20")
Dumbbells: (50's/35's)

Time Cap: 24 Minutes

Time

Metcon

For Time:

Buy In: 45/36 Calorie Fan Bike

Directly Into...

6 Rounds:
9 Overhead Squats (155/105)
12 Handstand Push-Ups

Directly Into...

Cash Out: 45/36 Calorie Fan Bike

Time Cap: 18 Minutes

Completion

Accessory

On The Minute x 15 (4 Rounds):

Minute 1: 60' Handstand Walk*
Minute 2: 20 Pistol Squats*
Minute 3: 5 Sandbag Cleans*
Minute 4: Rest

*See Notes For Alternatives

Rounds/Reps

Metcon

AMRAP 18:

100m Run
12 Russian Kettlebell Swings (70/53)
100m Run
24 AbMat Sit-Ups

Completion

Mobility

2 Rounds For Quality:

:30 Racked Barbell Cobra
:30 Banded Straddle
:30 Standing Calf Stretch

Rounds/Reps

Metcon

Teams of 2

6 Rounds For Time:
50 Wallballs (20/14)
30/24 Calorie Row
10 Bar Muscle-Ups

Time Cap; 30 Minutes

Weight

Strength

On The 1:30 x 10 Sets:

Sets 1-5: 2 Snatches
Sets 6-10: 2 Clean and Jerks

*Start At 5-6 RPE & Build Across
*Reps Do Not Need To Be Touch & Go

Time

CrossFit Open Workout 20.1

10 Rounds For Time:

8 Ground To Overhead (95/65)
10 Bar Facing Burpees

Time Cap: 15 Minutes

Rounds/Reps

Metcon

AMRAP 15:

60' Front Rack Walking Lunge (50's/35's)
:30 Dual Dumbbell Farmer's Hold
15 Toes To Bar

Completion

Accessory

On The Minute x 10:

Odd Rounds: 6 Shuttle Runs*
Even Rounds: Max Hold*

*1 Shuttle Run = 25' Down + 25' Back
* Holds:
Minute 2: Hollow Body Hold
Minute 4: Posterior Hold (Sorenson or Superman)
Minute 6: Extended Plank
Minute 8: Wall Sit
Minute 10: Handstand Hold (Freestanding or Wall Supported)

Weight

Strength

On The 3:00 x 3 Sets:

24-12-6 Bench Press

*All Sets Must Be Unbroken
*Start At 7-8 RPE & Build Across

Time

Metcon

8 Rounds For Time:

10/8 Calorie Fan Bike
4 Deadlifts (315/205)

Time Cap: 12 Minutes

Reps

Metcon

AMRAP 4:

120 Double Unders
36/28 Calorie Row
Max Box Jump Overs (30"/24")

Rest 2 Minutes

AMRAP 4:
36/24 Calorie Row
16 Box Jump Overs (30"/24")
Max Double Unders

Rest 2 Minutes

AMRAP 4:
16 Box Jump Overs (30"/24")
120 Double Unders
Max Calorie Row

*180 Single Unders

Distance

Accessory

On The Minute x 8:

1 Legless Rope Climb + Max Carry*

*Carry in 25' Segments

Weight

Strength

On The 2:30 x 6 Sets:

9-7-7-5-5-5 Back Squats*

*Start At 6-7 RPE & Build Across

Time

Metcon

3 Rounds For Time:

400m Run
9-15-21 Thrusters*

Barbell: (135/95), (115/80), (95/65)

Time Cap: 12 Minutes

*Athletes Change Own Weights

Time

Metcon

For Time:

3,000/2,400m Row

Every 3 Minutes (Including 0:00):
12 Lateral Erg Burpees
9 Dual Dumbbell Deadlifts
6 Dual Dumbbell Power Cleans
3 Dual Dumbbell Front Squats

Dumbbells: (50's/35's)

Time Cap: 24 Minutes

Time

Metcon

Teams of 2

18 Rounds For Time:
12/9 Calorie Fan Bike
9 Toes To Bar
6 Dumbbell Bench Press (70's/50's)

*Switch After Full Rounds

Time Cap: 36 Minutes

Weight

Strength

On The 3:00 x 5 Sets:

5-4-3-2-1 Overhead Squats

*Start At RPE 5-6 & Build Across

Rounds/Reps

Metcon

CrossFit Open Workout 22.1

AMRAP 15:
3 Wall Walks
12 Alternating Dumbbell Snatches (50/35)
15 Box Jump Overs (24"/20")

Time

Metcon

5 Rounds For Time:

50 Unbroken Single Unders*
3 Rope Climbs*
100m Dual Kettlebell Farmer's Carry (53's/35's)

Time Cap: 25 Minutes

*Break Prior To 50, Start Over
*See Notes For Alternatives

Completion

Accessory

3 Supersets For Quality:

12 Kettlebell Lateral Bends* (Each Side)
12 Single Kettlebell Bent Over Rows* (Each Side)

Rest As Needed Between Sets

*See Video Notes For Demonstrations

Weight

Strength

On A 13:30 Running Clock (9 Total Sets):

On The 1:00 x 3 Sets: 3 Split Stance Strict Press (RPE 7-8)

On The 1:30 x 3 Sets: 2 Pausing Split Jerk* (RPE 8-9)

On The 2:00 x 3 Sets: 1 Split Jerk (RPE 9-10)


*Pause :03 In Catch
*See Video Notes For Demonstration

Time

Metcon

8 Rounds For Time:

200m Run
6 Power Snatches (115/80)
10 Handstand Push-Ups

Time Cap: 20 Minutes