Author: WodUp

A. Big Clean Complex :

6 Sets of Max Load :
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk

One Set consists of all 8 repsScoring: Not Scored

B. Weekend

5 Rounds for Time :
5 Squat Cleans (155/105 lb)
15/12 cal Row or 12/9 cal Bike or 200 meter RunScoring: Not Scored

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A. Kipping Pull-up Progression

5 Beat swing stops
3x 2 Beat swings + 1 kip
3x 2 Beat swings + 1 kipping pull-up
3x 2 Beat swings + 1 kipping pull-up + 2 beat swings (2-1-2 drill)
3-5 Link kipping pull-upsScoring: Not Scored

B. WZA GYMNASTIC TRIPLET

4 Rounds For Time :
21 Kipping Pull Ups
15 Strict Handstand Push Ups
9 Alt. Pistols

*Time Cap : 20 MinsScoring: Not Scored

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A. 1 Min Test

Max Burpees in 1 minuteScoring: Not Scored

B. Thrusday

4 Round For Time :

21 Box Jumps
18 Wall Ball
15 KB Swings (Green/Yellow)
12 BurpeesScoring: Not Scored

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A. 3-Postion Power Snatch

Build to a Heavy Complex : (Time Cap : 10 Mins)
1 Hang Power Snatch + 1 Low Hang Power Snatch + 1 Power SnatchScoring: Not Scored

B. “OPEN 16.3”

AMRAP 7 :
10 Power Snatches (75/55 lb)
5 Chest To Bars or 8 Pull Ups or 8 Jumping Pull UpsScoring: Not Scored

C. RUN RUN RUN

For Time :
1 Mile RunScoring: Not Scored

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A. PART 1 : STRICT PRESS

On the 1:30 x 4 Sets (65-70%)
10 Barbell Strict PressScoring: Not Scored

B. “ALL HANDS ON DECK” [COMPETE]

AMRAP 20:
30 Double Unders
3R. Dumbbell Farmers Carry
30 Double Unders
20 Handstand Push-ups or 20 Dumbbell Shoulder to OH
30 Double Unders
1R. Dumbbell Front Rack Lunge

Dumbbells: (50's/35's)

*Score = Total Rounds + RepsScoring: Not Scored

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A. PART 1: POWER CLEAN

On the 2:00 x 6 sets
3-3-2-2-1-1

*Score = Heaviest Load (Last)Scoring: Not Scored

B. PART 2: “BURNIN’ RUBBER” [TRAIN & COMPETE]

For Time:
15 Hang Power Cleans (185/135)
1,500/1,200 Meter Bike or 600 Meter Run or 750 Meter Row
12 Hang Power Cleans (185/135)
1,200/900 Meter Bike or 400 Meter Run or 550 Meter Row
9 Hang Power Cleans (185/135)
900/600 Meter Bike or 200 Meter Run or 350 Meter Row

*Score = Time it takes to complete the workout
*Time Cap = 12 MinsScoring: Not Scored

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A. LION COMPLEX (Barbell)

For load :
1 Snatch Grip Deadlift
1 Hang Power Snatch
1 OHSQ
1 Behind the Neck Push Press
1 OHSQ

Time Cap : 10 MinutesScoring: Not Scored

B. 18.0 (2018 PRE-CROSSFIT OPEN BENCHMARK WOD)

For Time :
21-15-9
Dumbbell Snatches (50/35 lb)
Over-Dumbbell BurpeesScoring: Not Scored

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A. DEADLIFT

Build to Heavy : [10 Mins]
8-6-4-2Scoring: Not Scored

B. “NAPALM”

2 Rounds:
10 Strict Chest to Bar Pull-ups
20 Bar-Facing Burpees
30 Deadlifts (225/155)
40 Wall Balls (20/14)

*Score = Time it takes to complete the workout
*Time Cap : 20 MinsScoring: Not Scored

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A. Barbell Complex

On the 2 Mins x 5 Rounds : (RACK)
2 Push jerk + 2 split jerk

*Score = Heaviest LoadScoring: Not Scored

B. “FEEL THE RHYTHM”

For Time:
27-21-15-9:
Calorie Row or Bike (400m-300m-200m-100m For Run)
Push Jerks (135/95) (FLOOR)

*Score = Time it takes to complete the workout
*Time Cap : 15 MinsScoring: Not Scored

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A. RUN RUN RUN

For Time :
1 Mile Run or 2000/1600 meter Row or 96/72 cal BikeScoring: Not Scored

B. “GUTSY”

5 Rounds For Time:
35 AbMat Sit-ups
50 Double Unders
21-18-15-12-9 Alternating Dumbbell Snatches (50/35)

*TIME CAP = 25 MINS*Scoring: Not Scored

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