Reps

Metcon

AMRAP 4 x 4 Rounds:

500/400m Row
100 Double Unders*
Max Alternating Dumbbell Snatches (70/50)

Rest 2 Minutes Between Rounds

*150 Single Unders

Weight

Strength

Every :30 x 2 Sets:

5 Push Jerks (RPE 6)

Rest 1 Minute

Every :30 x 2 Sets:
4 Push Jerks (RPE 7)

Rest 1 Minute

Every :30 x 2 Sets:
3 Push Jerks (RPE 8)

Rest 1 Minute

Every :30 x 2 Sets:
2 Push Jerks (RPE 9)

Rest 1 Minute

Every :30 x 2 Sets:
1 Push Jerk (RPE 10)

Total Time: 9 Minutes

Time

Metcon

3 Rounds For Time:

600m Run
12-9-6 Wall Walks

Time Cap: 18 Minutes

Rounds/Reps

Metcon

Teams of 2

AMRAP 24:
48/36 Calorie Fan Bike
24 Overhead Squats (135/95)
12 Synchro Chest To Bar Pull-Ups

Rest 2 Minutes

At The 26:00
Build To A Heavy Set of 6 Overhead Squat*

Time Cap: 36 Minutes


*Each Partner Builds To A Heavy Set of 6
*Bar Must Be Taken From Floor
*Enter Weight in Notes
*Score Is Team Total

Rounds/Reps

CrossFit Open Workout 13.2

AMRAP 10:

5 Shoulder To Overhead (115/75)
10 Deadlifts (115/75)
15 Box Jumps (24"/20")

Weight

Post Metcon Strength

On The 2:00 x 5 Sets:

5 Push Press

*Start At 5-6 RPE & Build Across

Time

Metcon

8 Rounds For Time:

200m Run
16 AbMat Sit-Ups*
120' Carry*

Time Cap: 20 Minutes

*RX+: 10 GHD Sit-Ups
*Carry in 30' Segments
*See Notes For Carry Options

Completion

Accessory

On The 2:00 x 4 Sets:

60' Dumbbell Walking Lunges

Set 1&3: Single Arm Overhead (R)
Set 2&4: Single Arm Overhead (L)

Dumbbell: (50/35)

Time

Metcon

For Time:

30-24-18-12-6 Calorie Row*
6-12-18-24-30 Lateral Erg Burpees

*Women's Calories: 25-20-15-10-5

Time Cap: 18 Minutes

Time

Metcon

On The 3:00 x 4 Rounds:

90 Double Unders*
8 Front Squats (185/125)

Directly Into...

On The 3:00 x 4 Rounds:
30 Wallballs (20/14)
8 Shuttle Runs*

*135 Single Unders
*1 Shuttle Run = 25' Down + 25' Back

Score = Cumulative Time

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