On The Minute x 20 (5 Rounds)
Min 1: 20 Russian Swings (53/35)
Min 2: 15 Double Dumbbell Bench Press (50/35)
Min 3: 15/12 Calorie Bike
Min 4: Rest
Front Squat
Build To A Heavy Set of 5
Every 3:00 x 5 Rounds
9 Box Jump Overs (24"/20")
12 Dumbbell Goblet Squats (50/35)
15/12 Calorie Row
3 Rounds For Time:
400 Meter Run
24 Abmat Sit-Ups
12 Clean and Jerks (115/85)
Hang Snatch
Build To A Heavy Single
For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)
5 Rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Front Squats (95/65)
Directly Into…
1 Mile Run
On The Minute x 6 Rounds
2 Snatches
AMRAP 15:
15 Box Jump Overs (24″/20″)
12 Power Snatches (95/65)
9 Pull-ups
4 Rounds:
3 Minute Bike/Row Calories
2 Minute AbMat Sit-ups
1 Minute Hand Release Push-ups
1 Minute Rest Between Rounds
Bench Press
5x3
On the 4:00 x 5 Rounds:
30 Air Squats
20/15 Calorie Row
7 Power Clean and Jerks (115/85)
On the 2:00 x 6 Sets:
5 Weighted Strict Pull-ups
AMRAP 18:
Max Calorie Bike/Row
Every 3 Minutes [Starting at 0:00]:
50 Double Unders
12 Burpees
3 Rounds For Time
[30 Minute Cap]:
500/400 Meter Row
40 Wallballs (20/14)
30 Alternating Dumbbell Power Snatches (50/35)
20 Toes to Bar
EMOM x 20
Min 1: 3 Rope Climbs
Min 2: 15 Dumbbell Bench Press (50’s/35’s)
Min 3: 40 Double Unders
Min 4: 12/9 Calorie Bike
Min 5: Rest
5 Rounds:
AMRAP 4:
30/20 Calorie Row
200m Run
Max Burpees
Rest 4 Minutes Between Rounds
Front Squat
Build To A Heavy Single
Hero WOD "Rahoi"
AMRAP 12:
12 Box Jumps (24/20)
6 Thrusters (95/65)
6 Bar-Facing Burpees
AMRAP 18:
Max Calorie Row
Every 2 Minutes, Including (0:00)
15 Ab-Mat Sit Ups
10 Slam Balls (15/10)
5 Russian Kettlebell Swings (70/53)
For Time:
400m Run, 21 Deadlifts (185/125)
400m Run, 42 Hand Release Push-ups
400m Run, 15 Deadlifts (185/125)
400m Run, 30 Hand Release Push-ups
400m Run, 9 Deadlifts (185/125)
400m Run 18 Hand Release Push-ups
Snatch Complex
1 Hang Snatch
1 Snatch
1 Overhead Squat
For Time:
50 Wallballs (20/14)
40 Box Jumps (24"/20")
30 Lateral Barbell Burpees
20 Power Snatches (95/65)
1,000 Meter Row
Push Jerk
5-4-3-2-1
AMRAP 15:
30 Double Unders
15 Push Jerks (115/85)
30 Double Unders
15 Toes to Bar
30-20-10
Calorie Row/Bike
Alternating Dumbbell Snatches (50/35)
Directly Into...
10-20-30
Calorie Row/Bike
Deadlifts (135/95)
5 Rounds:
30 AbMat Sit-ups
30 Air Squats
30 Push ups
Directly Into…
1 Mile Run
CrossFit Open Workout 21.3