A. Warm Up
400 meter run/row or skip for 3 minutes;

followed by: 3 Sets

10 Front rack Box Step Ups (5 each side)
10 walk outs 10 lateral lunges
10 Snatch grip deadlifts
10 Sotts Presses

followed by an empty bar set on your Front and Back Squat
Cap this at 20 minutes!
Scoring: Not Scored

B. Alternating Sets: Front Squat, Back Squat
6 sets, starting a set every 2 minutes, of:

1. B1. 2 Front Squats @ 80%
2. B2. 4 Back Squats

rest 3 minutes before part C

C. 7 minute EMOM of Power Snatch + Overhead Squat + Snatches
Every 1 minute for 7 minutes (7 rounds):

1. 1 Power Snatch + Overhead Squat + Snatch @ 70-75%

rest 3 minutes before part D

D. 5 Rounds For Time of Hang Power Snatches, Alternating Pistols, and Chest-to-Bar Pull-Ups
​5 Rounds for Time:

1. 15 Hang Power Snatches @ 95/65 lbs
2. 12 Alternating Pistols
3. 9 Chest-to-Bar Pull-Ups

A. Warm Up
Mobility and activation:
60 seconds each side:
couch stretch
pigeon
lat stretch
dragon

3 rounds of:
10 box jumps
10 KBS
10 calorie row

Scoring: Not Scored

B. 20 minute EMOM of Double-Unders, Burpees, and Rope Climbs
Every 1 minute for 20 minutes (4 rounds):
Minute 1
60 Double-Unders
Minute 2
8/16 Burpees
Minute 3
4 Rope Climbs 12 feet
Minute 4
8/16 Burpees
Minute 5
Rest

Coach's Notes:
Minute 2 and minute 4 are reward based minutes. If you complete the Dubs under 60 seconds you do only 8 burpees... If you don't you get 16. Same goes for the rope climbs.

 C. For Time: Hang Power Cleans, Box Jump Overs, Push Presses, and Hang Power Snatches
​For Time:

1. 25 Hang Power Cleans @ 135/95 lbs
2. 25 Box Jump Overs 24/20 inches
3. 15 Push Presses @ 115/75 lbs
4. 15 Box Jump Overs 24/20 inches
5. 10 Hang Power Snatches @ 95/65 lbs
6. 15 Box Jump Overs 24/20 inches
7. 15 Push Presses @ 115/75 lbs
8. 25 Box Jump Overs 24/20 inches
9. 25 Hang Power Cleans @ 135/95 lbs

Time Cap: 20 minutes

A. Warm Up
400 Meter Row (slow) or 2 Minute Calorie Bike (slow) into…

3 Rounds:
10 alternating Samson Stretches
10 AbMat Sit-Ups
10 Air Squats
10 Scap pull-ups
10 Hip Extensions

Followed by… EB Barbell Warmup
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Presses + Reach
5 Stiff-Legged Deadlifts
5 Front Squats
Scoring: Not Scored

B. Deadlift 5-5-5-5-5
Every 2 minutes, for 10 minutes (5 sets):
5 Deadlifts
Loads per set (by %): 65, 70, 75, 80, 85

C. 24 minute EMOM of Power Snatches, Double-Unders, and Burpees over the Barbell
​Every 3 minutes for 24 minutes (8 rounds):

1. 5 Power Snatches @ 75%
2. 50 Double-Unders
3. 10 Burpees over the Barbell

​A. Warm Up
400 meter run followed by mobility,
2 rounds of
10 Scap Pull Ups
10 Scap Push Ups
10 Cat Cow
10 Launch to Handstand (against a wall or freestanding)
50' KB O/H carry

Scoring: Not Scored

B. Split Jerk 3-3-2-1-1-1-1-1-1-1

Every 2 minutes, for 20 minutes (10 sets):
Split Jerks

1. Set 1 – 3 reps @ 50%
2. Set 2 – 3 reps @ 60%
3. Set 3 – 2 reps @ 70%
4. Set 4 – 1 rep @ 80%
5. Set 5 – 1 rep @ 85%
6. Set 6 – 1 rep @ 90%
7. Set 7 – 1 rep @ 95%
8. Set 8 – 1 rep @ 95+%
9. Set 9 – 1 rep @ 95+%
10. Set 10 – 1 rep @ 95+%

C. Handstand up the box
20-16-12-8-4
HRPU (X2)
Pull Ups
Box Jumps
(50 meter Farmer's walk after every round) 28-32/ 20-24 kg)
​
Scoring: Time (lower is better)
Coach's Notes:
RX+ is HSPU... No RX+ if you cannot do 10 HSPU unbroken

A. Warm Up
400 meter run/row or skip for 3 minutes;

followed by: 2 sets (light KB then heavy KB)

10 KB suitcase Deadlift R
10 Waiter's squat R
10 Push press R
10 meter KB oh carry R
10 KB suitcase Deadlift L
10 Waiter's squat L
10 Push press L
10 meter KB OH carry L

followed by an empty bar set on your Back Squat Cap this at 15 minutes!
Scoring: Not Scored

B. Back Squat 10-8-6-4-2
Within 15 minutes: Back Squat

1. Set 1 – 10 reps @ 60%
2. Set 2 – 8 reps @ 70%
3. Set 3 – 6 reps @ 80%
4. Set 4 – 4 reps @ 85%
5. Set 5 – 2 reps @ 90%

Rest as needed
5 minutes to rest and transition to CLEAN TECHNIQUE

C. Halting Clean Deadlift + Hang Clean + Clean 1-1-1-1-1-1-1-1-1
Halting Clean Deadlift + Hang Clean + Clean

1. Set 1 – 1 complex @ 55%
2. Set 2 – 1 complex @ 65%
3. Set 3 – 1 complex @ 75%
4. Set 4 – 1 complex @ 55%
5. Set 5 – 1 complex @ 65%
6. Set 6 – 1 complex @ 75%
7. Set 7 – 1 complex @ 55%
8. Set 8 – 1 complex @ 65%
9. Set 9 – 1 complex @ 75%

Rest 1 minute between sets
Coach's Notes:
percentage of your 1 RM C&J
rest 3 minutes

D. 3 Rounds For Time of Dumbbell One-Arm Overhead Walking Lunge Steps, Toes to Bars, Burpees, and Running
​3 Rounds for Time:

1. 20 Dumbbell One-Arm Overhead Walking Lunge Steps @ 50/35 lbs
2. 15 Toes to Bars
3. 10 Burpees
4. Run 120 meters

​A. Warm Up
400 meter run followed by mobility,
60 seconds each side:
couch stretch
pigeon
lat stretch
dragon

3 rounds:
10 Box jumps
5 romanian deadlifts
5 Power cleans
5 sotts presses
5 snatch balances
5 OH Squats

start with EB then see if you can add weight EB snatches and clean and Jerks remaining time in 20 minutes...


Scoring: Not Scored
Time Cap: 20 minutes

B. Snatch 5-3-2-1-1-1-1-1
Within 20 minutes: Snatch

1. Set 1 – 5 reps @ 30-50 lbs
2. Set 2 – 3 reps @ 60 lbs
3. Set 3 – 2 reps @ 70 lbs
4. Set 4 – 1 rep @ 80 lbs
5. Set 5 – 1 rep @ 90 lbs
6. Set 6 – 1 rep @ 95+ lbs
7. Set 7 – 1 rep @ 100+ lbs
8. Set 8 – 1 rep @ 100+ lbs

Rest as needed
rest 5 minutes before warming up and preparing for part C

C. Clean 3-3-2-2-1-1-1-1
​Within 20 minutes: Clean

1. Set 1 – 3 reps @ 50%
2. Set 2 – 3 reps @ 60%
3. Set 3 – 2 reps @ 70%
4. Set 4 – 2 reps @ 80%
5. Set 5 – 1 rep
6. Set 6 – 1 rep
7. Set 7 – 1 rep
8. Set 8 – 1 rep

Rest as needed
Coach's Notes:
heavy single for the day. Not really going for PRs but if it feels good ... give it a whirl

​A. Warm Up
800 meter run partner warm up:

2 rounds of 90 seconds each -
wallball
burpee
junkyard dog
over under plank

EB warm up and review movements for the day
Scoring: Not Scored

B. For Time: Alternating Front-Racked Barbell Reverse Lunges, Push Jerks, Burpees over the Barbell, and more
​For Time:
In teams of 2

1. 100 Alternating Front-Racked Barbell Reverse Lunges @ 135/95 lbs
2. 80 Push Jerks @ 135/95 lbs
3. 60 Burpees over the Barbell
4. 40 Weighted Sit-Ups @ 40/20 lbs
5. 20 Rope Climbs 12 feet

Time Cap: 35 minutes
Coach's Notes:
While partner A performs the movement, Partner B has an odd carry with a Wallball for 400 meters. Switch once partner B returns and pick up where partner A left off.

A. Warm Up
400 meter run/row or skip for 3 minutes;
followed by:
3 Sets
10 Front rack Box Step Ups (5 each side)
10 walk outs
10 lateral lunges
10 Snatch grip deadlifts
10 Sotts Presses

followed by an empty bar set on your Front and Back Squat

Cap this at 20 minutes!
Scoring: Not Scored

B. Alternating Sets: Front Squat, Back Squat
6 sets, starting a set every 2 minutes, of:

1. B1. 2 Front Squats @ 80%
2. B2. 4 Back Squats

rest 3 minutes before part C

C. 9 minute EMOM of Power Snatch + Overhead Squat + Snatches
Every 1 minute for 9 minutes (9 rounds):

1. 1 Power Snatch + Overhead Squat + Snatch @ 65-70%

rest 3 minutes before part D

D. 9 minute AMRAP of Toes to Bars, Deadlifts, and Snatches
​CrossFit Games Open 15.1
As Many Rounds and Reps as possible in 9 minutes:

1. 15 Toes to Bars
2. 10 Deadlifts @ 115/75 lbs
3. 5 Snatches @ 115/75 lbs

​A. Warm Up
Mobility and activation:
60 seconds each side:
couch stretch
pigeon
lat stretch
dragon

3 rounds of:
10 box jumps
10 KBS
10 calorie row

Scoring: Not Scored

B. Alternating Sets: Double-Under, Bar Muscle-Up
5 sets, starting a set every 3 minutes, of:

1. B1. Max Double-Unders
   
   Coach's Notes:find max double under in 90 seconds 
2. B2. Max Bar Muscle-Ups in 30 seconds
   
   Coach's Notes:Chest to Bar is Scaled 

start  every 3 minutes

C. 20 minute AMRAP of Muscle-Ups, Handstand Push-Ups, and Kettlebell Swings
​Nate
As Many Rounds and Reps as possible in 20 minutes:
In teams of 2

1. 2 Muscle-Ups
2. 4 Handstand Push-Ups
3. 8 Kettlebell Swings @ 2/1.5 pood

Coach's Notes:
alternating rounds

A. Warm Up
400 Meter Row (slow) or 2 Minute Calorie Bike (slow) into…

3 Rounds:
10 alternating Samson Stretches
10 AbMat Sit-Ups
10 Air Squats
10 Scap pull-ups
10 Hip Extensions

Followed by… EB Barbell Warmup
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Presses + Reach
5 Stiff-Legged Deadlifts
5 Front Squats

Scoring: Not Scored
B. Deadlift 5-5-5-5-5
Every 2 minutes, for 10 minutes (5 sets):
5 Deadlifts
Loads per set (by %): 60, 65, 70, 75, 80

C. 24 minute EMOM of Power Cleans and Running
​Every 3 minutes for 24 minutes (8 rounds):

1. 5 Power Cleans @ 75%
2. Run 240 meters