WARMUP
INSTRUCTOR LED
WOD
CROSSFIT GAMES OPEN WOD 17.1
20 MIN. CAP:
10 DB SNATCH 50/35
15 BURPEE BOX JUMP AND OVER 24/20
20 DB SNATCH
15 BURPEE BOX JUMP AND OVER
30 DB SNATCH
15 BURPEE BOX JUMP AND OVER
40 DB SNATCH
15 BURPEE BOX JUMP AND OVER
50 DB SNATCH
15 BURPEE BOX JUMP AND OVER
STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD; 3 STRICT PULLUPS ASCENDING
EVEN; :15 SEC L-SIT
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
1 HANG POWER CLEAN + 1 POWER CLEAN; ASCENDING
WOD
3 ROUNDS, EMOM:
1 & 2; 500/425M ROW
3; 12 P-BAR FACING BURPEES
4; 20 ABMAT SITUPS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
12 SETS, EMOM:
1; 15/12 CAL BIKE
2;10 DB FRONT SQUATS 50s/35s
3; REST
WOD
5 ROUNDS, 1:30 ON / 1:30 OFF
15 RUSSIAN SWINGS 53/35 (RX+ 70/53)
70FT GOBLET CARRY
MAX GOBLET SQUATS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
2 BACK SQUATS; ACROSS (80%)
WOD
AMRAP 10 MINS:
12 HANG POWER CLEANS 95/65 (RX+ 115/80)
10 PUSH PRESSES
8 HAND RELEASE PUSHUPS
6 TOES TO BAR
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
1 POWER SNATCH + 1 OVERHEAD SQUAT; ASCENDING
WOD
15-12-9-6-3 REPS FOR TIME:
OVERHEAD SQUAT 95/65 (RX+ 125/85)
CHEST TO BAR PULLUPS
COOL DOWN
WARMUP
INSTRUCTOR LED
WOD
CROSSFIT GAMES OPEN WOD 14.4
AMRAP 14 MINS:
60 CAL ROW
50 TOES TO BAR
40 WALL BALL 20/14, 10/9′
30 POWER CLEANS 135/95
20 MUSCLE UPS
STRENGTH / FOUNDATION
5 SETS, EVERY 2 MINS:
12-10-8-6-4 TOUCH & GO SUMO DEADLIFT; ASCENDING
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
2 BENCH PRESS; ACROSS (80%)
WOD
5 ROUNDS FOR TIME:
15 POWER SNATCHES 75/55
10 BURPEES OVER BAR
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY 2 MINS:
2 FRONT SQUATS; ACROSS (90%)
WOD
AMRAP 15 MINS:
25 SITUPS
35 SQUATS
45 DOUBLE UNDERS / MOD: 90 SINGLES
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY 2 MINS:
1 PUSH PRESS + 1 PUSH JERK + 2 SPLIT JERK; ASCENDING
WOD
5 ROUNDS FOR TIME W/ 12 MIN. CAP:
12 DB DEADLIFTS 50s/35s
9 DB HANG POWER CLEANS
6 DB PUSH JERKS
COOL DOWN
WARMUP
INSTRUCTOR LED
WOD
4 ROUNDS, 1 MIN. ON / 1 MIN. OFF:
140FT SLED PUSH 45/30
15/11 CAL BIKE
20/15 CAL ROW
COOL DOWN