WOD

Olympic Power Snatch 5 x 5 – Rest 1:30 after each set. Perform these as five singles with a reset each rep.  These should be done around 65% of your max.  No misses. Conditioning 3 rounds for time: 21 Box Jumps (30″/24″) 21 Kb Swings (60#/44#) 7 Ring Muscle-ups* *Scaling options = 7 Bar Muscle-ups […]

Strength Bench Press 5 x 5 – Building to 9RPE Conditioning Reps of 15-12-9: Clean and Jerk (165#/113#) 50 Double Unders after each set Skill 5 x 8-10 Handstand Push-ups *Scale with Pike Push-ups or Wall Walk + Handstand Hold

Strength Back Squat 5 x 5 @ 75% Perform a set every 3 minutes Conditioning 3 rounds for max reps: 1 minute Max Calorie Row Rest 1 minute 1 minute Max Wall Balls (20#/14#) Rest 1 minute 1 minute Max Burpees Rest 1 minute Cash-Out 3 x :60 Handstand -or- Plank Hold

Team WOD In teams of three, complete the following for as many reps as possible: A. 5 rounds: 1 minute Max 10 yd Sprints 1 minute Max Dumbbell Thrusters (2 x 50#/35#) 1 minute Rest -Rest 5 minutes- B. 5 Rounds: 1 minute Max Calorie Row 1 minute Dumbbell Clean (2 x 50#/35#) 1 minute

CrossFit Open workout 17.3 (Rx’d / Intermediate / Scaled) Prior to 8 mins, do: 3 rounds of: 6 Chest-to-bar Pull-ups / Pull-ups / Jumping Pull-ups 6 Squat Snatches, 95/65 lbs / Squat Snatches, 75/55 / Squat Snatches, 45/35 — then — 3 rounds of: 7 Chest-to-bar Pull-ups / Pull-ups / Jumping Pull-ups 5 Squat Snatches, 135/95 lbs / Squat Snatches, 105/75 / Squat Snatches, 75/55 * Prior to 12 mins,

Conditioning Complete six rounds for time, with 3 minutes rest between each round of: 400m Run/500m Row (alternate every round) 25 Wall Balls (20#/14#) 10 Deadlifts (225#/153#)

Strength 4 Sets: A1. Strict Pull-ups x 6-8 (weighted if possible) Rest :60 A2. Bent Over Barbell Rows x 8-10 Rest :60 Conditioning Complete for time: 50-40-30-20-10 Double Unders 10-8-6-4-2 Ring Muscle-ups Scale muscle ups to 5-4-3-2-1 or pull-ups x 2

Olympic Every 2 minutes for 16 minutes (8 sets): 1 Power Clean + 1 Squat Clean + Jerk Build to as heavy as possible with no misses. Conditioning Reps of 21-15-9 for time: Front Squat (135#/93#) Handstand Push-ups  

Partner WOD 20 minute AMRAP: 20 Kb Swings (60#/44#) 20 Over the Box Jumps (24″/20″) 250m row 20 Push Press (95#/63#) 20 Back squats (95#/63) Complete as many rounds + reps as possible, alternating exercises with your partner.