Chris

“2-3 Zone”

AMRAP 2-2-2-3:

15/12 Calorie Row 9

Burpee Box Jump Overs

Max Toes to Bar

Rest 1 Minute Between Rounds

FX: Knee or Leg Raises; 20/18

RX: 24/20

Snatch Complex

1 Power Snatch

1 Hang Squat Snatch

Build to Heavy Complex

“Karabel“

10 Rounds For Time:

3 Power Snatches

15 Wall Balls

Time Cap: 18 Minutes

FX: 95/65; 14/10

RX: 115/85; 20/14

RX+: 135/95; 20/14

“Open Workout 21.1”

For Time:

1-3-6-9-15-21 Wall Walk

10-30-60-90-150-210 Double Unders

Time Cap: 15 Minutes

FX: 2:1 SU, Inch Worms

RX: As written

TEAMS OF 3

For Time:

Buy-In: 1,000 Meter Team Run

Directly Into..

21 Rope Climbs

150 Bar-Facing Burpees

99 Toes to Bar

48 Deadlifts

Time Cap: 30 Minutes

FX: 185/135; Knee Raises; 2:1 RC

RX: 225/155

RX+: 315/205

“Handsome Devil”

5 Rounds For Time:

10-8-6-4-2 Devil’s Press

30 Sit-ups

50′ Dumbbell Front Rack Lunge

Time Cap: 20 Minutes

FX: 35/25

RX: 50/35

RX+: 50/35; GHDs

Bane

For Time:

40 Handstand Push-ups

20 Ring Muscle-ups

10 Rounds of Macho Man

Time Cap: 20 Minutes

FX:95/65; Burpee Pull-Up; 35s/25s DB Push Press

RX: 115/85; Pull Ups

RX+: 135/95; BMU*

Snatch Complex

1 Snatch Pull + 1 Snatch High Pull + 1 Squat Snatch

Build to a heavy single

Snake Bite

21-15-9

Power Snatches

Pull-ups

Time Cap: 10 Minutes

Fx: 65/45

Rx: 95/65

Rx+: Squat Snatch 115/85, C2B

Semi Pro

AMRAP7

1500M Row

Max Bench Press

Directly Into…

AMRAP5

1000M Row

Max Bench Press

AMRAP3

Directly Into…

500M Row

Max Bench Press

Fx: 50/35 on MedBall/DBall

Rx:135/95

Rx+: 155/105

The Dual Duel

(Teams of 3)

AMRAP30

8 Dual DB Hang Snatch

3 Shuttle Runs (150 Feet Total)

8 Burpee Box Jumps

3 Shuttle Runs (150 Feet Total)

Fx: 25/15, 20″/18″

Rx: 35/25, 24″/20″

Rx+: 50/35, 24″/20″

1 Shuttle Run= 25 Feet Down & Back

“Open Workout 20.5”

For Time (Partition as Needed):

40 Ring Muscle Ups

80 Calorie Row

120 Wall Balls

Fx: Pull-up, 14/10

Rx: 20/14, BMU

Rx+: 20/14