Warmup:

• Practice something you need to work on for 10 minutes: Double Unders, Pullups, Rope Climb, Handstands, your choice.

WoD:

• 5-3-1 Lift
• Then 5 sets of 8 at 50% for Deadlifts, 5 sets of 10 at 50% for other lifts.

Finisher:

• Tabata Tuck Jumps

Skills:

• Gymnastics: Ring work – Holds, Inverted Hang, Skin the Cat, Levers

Mobility:

• Hips

WoD:

With a Partner, for 10 minutes:

• 1 parter runs 200m while the other performs max thrusters (95/63).
• Score is total thrusters completed.

Warmup:

• Mobility: Calves, Hamstrings

Strength/Skill:

• Max Height Box Jump

WoD:

5 rounds for time:

• Row 250m
• 15 Double Unders
• 15 DB Push Press (45/30)

Warmup:

• Hip Mobility

Then:

• Wendler 5-3-1

Then:

For Time:

• 15-12-9-6-3 Burpees
• 3-6-9-12-15 Pullups

Warmup & Skills:

• K. Starrett’s Shoulder Mobility WoD:

• Arch Rock
• Hollow Rock
• Overhead Squats

Skill Work:

• Snatch (pvc)

WoD:

AMRAP 20 min:

• 7 Hang Snatch (75/53)
• 7 Ring dips
• 21 Situps

watch?v=WFKDlJyJU08

Skill Practice:

• Medicine Ball Cleans

WoD:

• 5-3-1 Lift
• Then 5 sets of 8 at 50% for Deadlifts, 5 sets of 10 at 50% for other lifts.

Finish/Recovery:

• Foam Roll, Stretch.

The challenge is still entirely up in the air, it’s not too late to get back in the race for any of the teams, so get on track and submit those logs!

“Murph”

For Time:

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the Pull-Ups, Push-ups and Squats as needed.

Scale appropriately to finish in under 45 minutes.

“Fight Gone Bad”

In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of rotate the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point. The stations are:

Wall-ball, 10 ft target (20/14)
Sumo deadlift high-pull (75/53)
Box jump (20/17)
Push-press (75/53)
Row (Calories)

50 double unders
50 walking lunges (25 each leg)
5 rope climbs
40 double unders
40 walking lunges
4 rope climbs
30 double unders
30 walking lunges
3 rope climbs
20 double unders
20 walking lunges
2 rope climbs
10 double unders
10 walking lunges
1 rope climb

Sub 3 dead hang pull ups per rope climb or scale with bands.
Sub tuck jumps (knees to chest) 1 for 1 double unders.

5-3-1 Lift

Then:
For time:

Run 800m
21 Push jerk (135/83)
21 Knees to Elbows
15 push jerk
15 knees to elbows
9 push jerk
9 knees to elbows
Run 800m

Skill/Strength:

• Clean & Jerk 1-1-1-1-1 (Full Squat Cleans for RX)

Then:

AMRAP 7 Minutes

• 2 muscle ups
• 8 KBS (32k/24k)

*Sub for Muscle up is Jumping Muscle up or 3 dips, 3 Pullups for each.

Strength/Skill:

• 5-3-1 Lift
• Rowing Technique

WoD:

• Row 2 minutes @ SR 18
• Rest 3 min.
• Row 2 minutes @ SR 22
• Rest 3 min
• Row 2 minutes @ SR 26
• Rest 3 min
• Row 2 minutes @ SR 30

Record Meters for each sprint.

Skill/Strength:

• Burgener Snatch Warmup
• 3 Position Snatch (start at floor, then Hang snatch – just above knee, then high Hang snatch)  1-1-1-1-1

WoD:

5 rounds of:

• 30 seconds of Overhead Squats (75/53)
• 30 seconds of Box Jumps (24/20)
• 1 minute rest

Score is total reps.

“Cindy”

AMRAP 20 minutes:

• 5 Pullups
• 10 Pushups
• 15 Squats

“CrossFit Total”

• Back Squat 1-1-1
• Press 1-1-1
• Deadlift 1-1-1

3 attempts at each lift, score is combined max lifts.

Strength/Skill

• 10-15 minutes - Practice Pullups or do a Max Rep Pullups

WoD:

5 rounds for time:

• Run 400m
• 15 Power Snatch (95/63)

Wendler 5-3-1 Lift

WoD:

Double Tabata (not alternating, score is total reps):

• GHD situps
• Thruster (45/33)

For Time:

• Row 1k
• 30 Double Unders
• 30 Sumo Deadlift High Pull (75/53)
• 30 Overhead Squats (75/53)
• 30 Box Jumps (20/17)
• 30 Push Press (75/53)
• Run 800m