BACK SQUAT + CLEAN COMPLEX + MET COND

Back Squat 

325# x 3

325# x 2

325# x 3

Hang Clean + Clean + Jerk 

175# x 1

195# x 1

5 Rds

90 Secs 

15 C2B + AMRAP Back Squat 155#

(15) - 13

(15) - 2

(9)   - 0

(6)  - 0

(15) - 8

DEADLIFT + SNATCH BALANCE + HEAVY MET COND

DeadLift 

365# x 3

385# x 1

Snatch Balance 

235# x 1

255# F

21,15,9 OHS

AES 400m

(95# / 135# / 185#)

- 12:38

PARTNER WOD

Partner WOD With Doc Ant

25 Mins AMRAP

5 HSPU

10 TTB

15 Front Squat 135#

- 10 Rds + 10 TTB

PARTNER WOD

Partner WOD With Trojan

12 Mins AMRAP

5 C2B

7 Ring Dip (MU)

9 WallBall 10Kg

- 9 Rds + 3 Ring Dip

Partner WOD With Marilyn

10 Rds

7 Cal Row

7 Burpee

- 8:40

CROSSFIT OPENS 17.5

CrossFit Opens 17.5

10 Rds

9 Thruster 95#

35 DU

- 16:24

SNATCH + PARTNER WOD

Snatch 

177# x 1

188# x 1

199# x 1

Partner WOD With Rach

7 Mins AMRAP

5 HSPU

10 Front Squat 155#

7 Mins AMRAP

7 Pull Up

10 Back Squat 155#

- 6 Rds + 4 Front Squat

- 9 Rds + 7 Pull Up

BACK SQUAT + CLEAN COMPLEX + MET COND

Back Squat 

325# x 1

345# x 1

365# F

Clean + Hang Clean + Jerk 

195# x 1 x 3

12 Mins Ladder

2 WallBall 12Kg

2 Burpee

4 WallBall

4 Burpee

- Rd 14 Completed + 8 Burpee

CROSSFIT OPENS 17.4

CrossFit Opens 17.4 Re Attempt

13 Mins AMRAP

55 DeadLift 225#

55 WallBall 9Kg

55 Cal Row

55 HSPU

- 176 Reps (10:33)

PARTNER WOD

Partner WOD with Marilyn

Teams Of 2

15 Mins AMRAP

7 Cal Row

15 WallBall 10Kg

- 11 Rds

CROSSFIT OPENS 17.4

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts

55 wall-ball shots

55-calorie row

55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target

Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

173 Reps (11:04)

PARTNER WOD

Partner WOD With Trojan (Rach)

Teams Of 2

400m

10 Rds

7 OHS 115#

7 TTB

400m

10 Rds

7 Thruster 115#

7 Pull Up

400m

- 24:26

SNATCH BALANCE + MET COND + 17.3

Snatch Balance 

185# x 2

205# x 2

225# x 2

2,4,6,8,10 DeadLift 225#

10,8,6,4,2 Burpee Over Bar

- 3:08

17.3

16 Reps (2:49)

CROSSFIT OPENS 17.3

CrossFit Opens 17.3

*Prior to 8:00, complete:

3 rounds of:

  6 chest-to-bar pull-ups

  6 squat snatches, (95 / 65 lb.)

Then, 3 rounds of:

  7 chest-to-bar pull-ups

  5 squat snatches (135 / 95 lb.)

*Prior to 12:00, 3 rounds of:

   8 chest-to-bar pull-ups

  4 squat snatches (185 / 135 lb.)

*Prior to 16:00, 3 rounds of:

   9 chest-to-bar pull-ups

  3 squat snatches (225 / 155 lb.)

*Prior to 20:00, 3 rounds of:

  10 chest-to-bar pull-ups

  2 squat snatches (245 / 175 lb.)

Prior to 24:00, 3 rounds of:

   11 chest-to-bar pull-ups

  1 squat snatch (265 / 185 lb.)

*If all reps are completed, time cap extends by 4 minutes.

- 64 Reps (3:27)

Then

Teams Of 3 With SlingShot + Marilyn

100 WallBall 10Kg

9 x 200m

100 WallBall 10Kg

- 15:35

PROWLERS

7 Rds

50m Prowler + 100m Sprint

38 / 35 / 38 / 47 / 46 / 1.03 / 40

SNATCH + FRONT SQUAT + ALTERNATING TABATA

Front Squat 

285# x 1 x 3

Snatch 

157# x 1

177# x 1 x 2

Alternating Tabata

KBS 36Kg

DU

KBS - 45

DU - 232

Total = 277

CROSSFIT OPENS 17.2

CrossFit Opens 17.2

Workout 17.2

 12 minutes AMRAP

  

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

Etc., alternating between toes-to-bars

and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

- 90 Reps (5:22)

SNATCH COMPLEX + FRONT SQUAT + MET COND

Front Squat 

255# x 1

295# x 1

315# F

Snatch + Hang Snatch 

115# x 1

135# x 1

155# x 1

3 Rds

5 MU

15 Front Squat 135#

400m

- 12:27