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Metcon (Time)

For time

20 cleans @70%

rest 3:00

15 cleans @75%

rest 3:00

10 cleans @80%

Metcon (Time)

3RFT

500m row

12 mu (c2b)

24 db snatch (50/35)

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Back Squat (Die Set)

choose weight for 8-12 reps

50% for 8 paused reps

75% for 6 reps

max rep set at chosen weight

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

3 strict pullups

6 pullups

9 c2b

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Metcon (Time)

3RFT

25/20 cal row

25 push jerk (115/75)

25 pushups

Metcon (5 Rounds for reps)

Every 3:00 for 15:00

50′ db front rack lunge (50/35)

12 db thrusters (50/35)

12 ttb

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Squat Clean (Heavy single)

Metcon (No Measure)

3 rounds

max hang squat cleans @ 70%

Bar facing burpees**

**subtract number of cleans from 40 and that is the number of burpees to be performed

Metcon (AMRAP – Reps)

AMRAP 10

100 du

10 db burpee box overs (35/20)

100 du

10 db burpee box overs

100 du

max rep db burpee box overs

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Front Squat (5×8 @70%)

Metcon (5 Rounds for distance)

Every 3:00 for 15:00

30 wall balls

3 rope climbs

max distance row

Push Press (3x max reps @ 115/75)

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Sumo Deadlift (5×2 Heavy)

Metcon (Time)

3RFT

21 hang power cleans

15 sit ups

9 mu(c2b)

Bench Press (5×12 @60%)

12 goblet squats each round (70/53)

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Snatch

20 reps @ 70%

rest 3:00

15 reps @ 75%

rest 3:00

10 reps @ 80%

Metcon (Time)

4RFT

500m/450m row

21 db deadlift (70/50)

Metcon (AMRAP – Reps)

AMRAP 10

2 burpees

2 ttb

4/4

6/6

8/8…

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Back Squat (“Die Set” )

choose weight you can get for 8-12

set of 8 @ 50% of chosen weight

set of 6 @75% of chosen weight

1 set of max effort reps at chosen weight

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders

Metcon (No Measure)

3 rounds not for time

:30 hand stand hold

:60 rest

:30 shoulder taps

:60 rest

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Metcon (Time)

6rft

6 sumo dlhp (135/95)

9 lateral bar burpees

12 pull-ups

Metcon (3 Rounds for reps)

3 rounds

Amrap 4

15 power snatch (75/55)

15 box jump overs

15 pushups

Rest 2:00

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Push Jerk (1RM)

Metcon (Time)

for time

30-20-10

ring dips

ttb

alt db snatch (50/35)

Metcon (3 Rounds for reps)

amrap 4 x 3

100’db lunge (50/35)

10 db box step over

max rep du

rest 2:00