Strength
Build to a heavy Clean and Jerk
MetCon
“Disgrace”
3 Rounds For Time:
10 Squat Cleans
10 Push Jerks
FX: 95/65
RX: 135/95
Time Cap: 8 Minutes
Build to a heavy 5
CrossFit Games Open 16.3
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
Fx: Burpee Pull-ups
Rx: C2B
Rx+: As Written
“The Naughty List” Partner Version
Teams of 3
For Time:
60 Thrusters
40 Burpee Box Jump-overs
20 Rope Climbs
40 Burpee Box Jump-overs
60 Thrusters
Time Cap:
Fx: 75/55, 20/18
Rx: 95/65, 24/20
Rx+: 115/85, 24/20
5 Rounds for Time:
10 DB Box Step-ups
30 Double-Unders
10 DB Push Jerks
30 Double-Unders
Time Cap: 20 Minutes
Fx: 35/25, 20/18, 45 Singles
Rx: 50/35; 24/20
On the Minute x 30:
1 Minute Row
1 Minute Burpees
Score= Lowest Round of Calories Rowed + Lowest Round of Burpees
Holleyman
Score: Time
30 Rounds of:
5 Wall-Ball Shots
3 Handstand Push-ups
1 Power Clean
Time Cap: 30 Minutes
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
Fx: 14/10, 155/105
Rx: 20/14, 185/125
Rx+: 20/14, 225/155
“The 12 Days of Christmas”
1 Burpee
2 Toes-to-Bar
3 Kettlebell Swings 53#/35#
4 Hang Cleans #95#/65#
5 Push Press 95#/65#
6 Front Squats 95#/65#
7 Push Ups
8 Sit Ups
9 Wall Balls 20#/14#
10 Box Jumps
11 Pull Ups
12 HSPU
Teams of 3
AMRAP 20:
100 Power Snatches (95/65)
80 Chest to Bar Pull-ups
60 Power Snatches (115/85)
40 Bar Muscle-ups
20 Power Snatches (135/95)
Max Bar-Facing Burpees
FX: 75/55; 95/65; 115/85
RX: 95/65; 115/85; 135/95
RX+: 115/85; 135/95; 155/105
“Dropkick”
4 Rounds For Time:
80 Double Unders
50 Sit-ups
4-3-2-1 Rope Climbs (15′)
Time Cap: 20 Minutes
FX: 120 SU
RX: As Written
RX+: GHDs; Legless
“Individual Quarterfinals 22.1”
For Time:
50 Dumbbell Walking Lunges (Farmer’s)
30 Push-ups
40 Front Rack Walking Lunges
20 Dbl Dumbbell Push Press
30 Overhead Walking Lunges
10 Dbl Dumbbell Strict Press
FX: 35/25
RX: 50/35
“Individual Quarterfinals 22.1”
For Time:
50 Dumbbell Walking Lunges (Farmer’s)
30 HSPU
40 Front Rack Walking Lunges
20 Deficit HSPU
30 Overhead Walking Lunges
10 Strict HSPU
Time Cap: 15 min
RX+: 50/35; Deficit (3.5″/2″)