Build to a Heavy Set of 3
Deadlift
AMRAP 15:
1 Deadlift (225)
15 Kettlebell Swings (53/35)
30 AbMat Sit-ups
AMRAP 18:
60 Double Under or 90 Single Unders
45 Air Squats
30/21 Calorie Bike
15 Push Jerks (95/65)
Accessory Work
3 Giant Sets
12 Single Arm DB Bench Press
12 Single Arm DB Row
Rest 1:30 between
Establish a 1RM or Heavy Single
Power Clean
Tabata (4 Min):
Calorie Row
Rest 2 Minutes
Tabata (4 Min):
Power Cleans (95/65)
Rest 2 Minutes
Tabata (4 Min):
Burpee Box Jump Overs (24/20)
"Mary"
AMRAP in 20 minutes
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups
Midline
3 Rounds
100m Front Rack KB Carry
20 Bird Dogs (10 each side)
20 Hollow Rocks
Teams of 3:
AMRAP 25:
120/90 Calorie Bike
60 Alternating Dumbbell Snatches (50/35)
450 Single Unders
15 Rope Climbs
“Macho Mile”
4 Rounds
400 Meter Run
3 Rounds of “Macho Man” (95/65)
1 Round of “Macho Man”
3 Power Cleans
3 Front Squats
3 Push Jerks
5 Rounds:
5 Strict Handstand Push-ups
10 Strict Pull-ups
100’ Walking Lunge
20 AbMat Sit-ups
AMRAP 5:
Buy-In: 50/35 Calorie Row
Immediately Into…
12 Deadlifts (135/95)
8 Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy-In: 35/25 Calorie Row
Immediately Into…
8 Deadlifts (155/105)
8 Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy-In: 20/15 Calorie Row
Immediately Into…
4 Deadlifts (185/135)
8 Box Jump Overs (24/20)
Snatch Complex
On the Minute x 8
Snatch Grip Deadlift
Snatch High Pull
Power Snatch
Build to a Moderate Complex
“Inner Tube”
25 – 20 – 15 – 10 – 5
Power Snatch (75/55)
Toes-to-Bar
Burpees
AMRAP 20
30 Single Arm Dumbbell Push Press (50/35)
30 Double Unders
30 Wallballs (20/14)
30 Double Unders
Sunday Funday
3 rounds:
200m run
5 Wall Walks
10 Pull Ups
15 kettlebell swings (24/16kg)
20 sledgehammer swings (20/14lbs)
25 situps
In Teams of 3:
12 Minutes to Build to a Heavy Complex
(One barbell, score is the sum of all 3 weights)
Rest 3 Minutes
“Party Bus”
Teams of 3:
AMRAP 15:
12/9 Calorie Bike
6 Lateral Barbell Burpees
3 Power Cleans (115/80)
*Waterfall style. Next partner can go once the bike has been cleared. Score is total fully completed rounds
EMOM x 20
Min 1: 2 Man Makers (50's/35's)
Min 2: 75 ft Bear Crawl or 50 ft HS Walk
Min 3: 15 Squat Jumps
Min 4: 30 Mountain Climbers
Deadlift
5 x 5
*in between sets 8 Pallof Presses each side*
Hero WOD
"SHAM"
7 Rounds For Time
11 Deadlifts (bodyweight)
100 meter Sprint
Bench Press
Build to a Heavy Set of 3
“Double Pits to Chesty”
AMRAP 12:
40 Double Unders
20 Push-ups
10 Toes to Bar
4 Rounds:
12 Box Jumps (30/24)
21 Dumbbell Front Squats (50’s/35’s)
500 Meter Row
AMRAP 12:
9 Burpee Pull-ups
18 Alternating Dumbbell Snatch (50/35)
27 AbMat Sit-ups
Midline Work:
3 Giant Sets
Dual KB Front Rack Hold (:30 sec)
Right Arm Suitcase Carry (:30 sec)
Left Arm Suitcase Carry (:30 sec)
3 Rounds for time
50 medball cleans (20/14)
800m Run
4 Rounds for Time (with a Partner)
10 Devil Presses (50/35 lb) / Plank Hold
20 Deadlifts (245/165 lb) / Wall Sit
30 DB Snatches (50/35 lb) / Scissor Kicks
Cash out:
500 Double-Unders / Row
With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on. There is no work requirement (eg: meters or calories) on the final row.
CrossFit Open 19.5
33-27-21-15-9 reps for time of:
Thrusters (95lbs/43kg for men, 65lbs/29.5kg for women)
Chest-to-bar pull-ups
Time cap: 20 minutes