WOD

Strength: power snatch

2 touch-and-go E90sec, 6x

Metcon: "Electric Company"

25 sit-ups

15 power snatches (75/55#)

Strength: shoulder press
10 RM

Strength 2: dips
10 RM (burnout if less)

Metcon: "Slam Dancer"
Buy-in 500m row
30-20-10
Burpees
Ball slams (25/15#)
Cash-out 500m row (or 30/24 cal bike)

Workout 1: Clean ladder

Workout 2: "Merried Couples"
(with a 9-minute cap)
70 syncro wall balls (20/14#)/planks
70 syncro KB swings (25/15#)/ partner "wall" sit
70 syncro box jumps (24/20")/OH plate hold (45/35#)
Score = time to complete (unfinished reps added as seconds), add 15 sec per scaled athlete

Workout 3: "Burpee It's Cold Outside"
AMRAP in 12 min of
Relay (1 athlete at a time) of
5 toes-to-bar or 10 knee raises or lying toes to bar
5 shoulder-to-overhead (115/75#) or 8 at a reduced weight
5 bar-facing burpees
Plus bike for cal (going whole time)
Score = cals biked + sets completed (3 per round)

Metcon: "Upshot"

3 rounds of

20 handstand push-ups

40 wall ball shots (20/14#)

80 double-unders

Accessory gymnastic work:

A. 3 x 10 lat push-down + 10 sec hold on quads

B. 3 x 10 sec hold rings to chest + 5 ring rows

Rx+ 10-sec chin over bar hold + 5 strict pull-ups

Strength: bench press

5-5-5 in 10 min

Metcon: "Erg-dogan"

AMRAP in 20 min of

20/15 cal row or bike

15 dips

10 Turkish get-ups (50/35# DB)

Metcon: "Pull Frontal"

30 chest-to-bar pull-ups

15 front squats (165/115#)

20 chest-to-bar pull-ups

10 front squats (195/135#)

10 chest-to-bar pull-ups

5 front squats (225/155#)

Accessory gymnastic work:

(with rings 6" from floor)

A. 3 x 10sec support at turned in, parallel, turned out

B. 5 x 5 ring push-ups

Metcon: "CF Open 17.1"

(with a 20-min cap)

10 DB snatches (50/35#)

15 burpee box jump-overs (24/20")

20 DB snatches

15 burpee box jump-overs

30 DB snatches

15 burpee box jump-overs

40 DB snatches

15 burpee box jump-overs

50 DB snatches

15 burpee box jump-overs

Strength: CF Lift Off snatch

1 RM

Metcon: "Oly the Lonely"

OTM for 5 min

1 snatch @ 75% of 1RM

35 double-unders

Speed: unweighted sled push

Max lengths in 20 sec (2x), 30 sec (1x), and 60 sec (1x)

Metcon: "Four the Love"

4 rounds (with a 25-min cap)

20 push presses (95/65#)

20/15 cal bike

12 burpees over bar

10/10 1-arm Russian KB swings (70/44#)

Metcon: CF Lift Off Event 3
AMRAP in 12 min of
25 pull-ups
50-cal row
100 overhead squats (45/45#)
50 box jumps (24/20”)
25 pull-ups