WOD

Metcon 1: "Power Bar"

AMRAP in 15 min of

25 double-unders

5 power snatches (135/95#)

25 double-unders

5 bar muscle-ups

Metcon 2: "Kipper Snact 2"

E4min, 3x

15/12 cal row or bike

15 kipping handstand push-ups

15 weighted/anchored (or GHD) sit-ups

Strength: clean and jerk

1 rep OTM, 11x

Mins 1-3 start @~70% and climb

Min 4: rest

Mins 5-7 start WYLO (~75%) and climb

Min 8: rest

Mins 9-11 start WYLO (~80%) and climb

Metcon: "Smoke Jumper"

21-15-9

KB swings (70/53#)

Box jump-overs (24/20")

Front squats (135/95#)

Metcon: CF Open 15.5

27-21-15-9 reps of

Cal row

Thrusters (95/65#)

Virtuosity Training: Open GOAT work

Strength 1: close grip overhead squat

Build to a moderate set of 3

Strength 2: 30-sec pause overhead squat

1 set of 2 reps w/ 30-sec hold at bottom

(@~75% of close grip overhead squat weight)

Metcon: "Capitalift"

Buy-in 75/50 cal bike or row

Then 3 rounds of

21 chest-to-bar pull-ups

15 OH squats (115/80#)

9 power clean and jerks (115/80#)

Metcon: "Walldemort"

AMRAP in 20 min of

75 wall balls (20/14#)

60/45 cal row (or bike)

45 toes-to-bar

30 burpee box jump-overs (24/20#)

15 ring muscle-ups

Virtuosity Training:

3 untimed rounds of

12 alternating DB snatches

12 weighted/anchored (or GHD) sit-ups

12 Supermans (or hip extensions)

Strength: bench press

1 RM

Metcon: "Headed North"

AMRAP in 2 min of

5 power cleans (95/65#)

5 shoulder-to-overhead

---- 2 min rest ----

AMRAP in 2 min of

5 power cleans (115/75#)

5 shoulder-to-overhead

---- 2 min rest ----

AMRAP in 2 min of

5 power cleans (135/95#)

5 shoulder-to-overhead

---- 2 min rest ----

AMRAP in 2 min of

5 power cleans (155/105#)

5 shoulder-to-overhead

Strength: tempo back squat

2 E3min, 5x

(73X1 tempo - 7 sec negative, 3 sec pause at bottom)

Metcon: "Up Up and Ow Eh"

(with a 14-minute cap)

1-2-3-4-5-6-7-8-9-10

DB front squats (50s/35s#)

Plus 30 double-unders after each round

Metcon 1: "Sixteen Angst"

AMRAP in 16 min of

30 DB hang clean and jerks (50/35#)

25/18 cal bike

20 lateral barbell burpees

15 deadlifts (245/165#)

Metcon: "Intervalid Passport"

E2min, 6x

400/330m row (or 0.7/0.6 mile bike)

(Row Rds 1/2: 2k pace + 9 sec, Rds 3/4: 2k pace + 4 sec, Rds 5/6: 2k pace - 1 sec; bike aim for descending splits)

Speed/strength: squat clean thruster

OTM, 10x

20 double-unders or 40 singles

1 squat clean thruster

(work to heavy, add weight between rounds)

Metcon: "Three Fives Fo Fun"

AMRAP in 5 min of

27 cal row (or bike or ski)

27 thrusters (115/80#)

27 chest-to-bar pull-ups

---- 5 min rest ----

AMRAP in 5 min of

21 cal row (or bike or ski)

21 thrusters (95/65)

21 toes-to-bar

---- 5 min rest ----

AMRAP in 5 min of

15 cal row (or bike or ski)

15 thrusters (75/55#)

15 pull-ups

CrossFit 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 J-Os

30 DB snatches

15 burpee box J-Os

40 DB snatches

15 burpee box J-Os

50 DB snatches

15 burpee box J-Os

ACTIVE RECOVERY:

Bike, row, empty sled push, or ski erg

With max L-sit @3, 6, and 9 min