Snatch – hit and catch (empty bar)
Snatch Balance
Clean – hit and catch
Clean Pull
Forearm Rollout (LB)
Chest/Shoulder Rollout (LB)
Overhead Shoulder stretch (against wall)
Glute Rollout (LB)
Glute Stretch (playboy)
Seated Forward Bend
12min AMRAP:
10 sit-ups
10 push-ups
5 Strict pull-ups
10 1 arm KB Overhead Squats (5 each side)
5 Wrap and Hold (on rope)
10 V-Ups
5 Push Ups
Scorpion Stretch
Downward Dog
Arm Circles
Arm Across Chest
Standing Toe Touch (feet together)
4 rounds:
400m run
2 rope climbs
15 strict press 75/45
5 Pull Ups
10 Alternating Jumping Lunges
10 Push Ups
:15 Headstand (Tripod w/ abmat)
Standing Toe Touch (wide legs)
Deep Side Lunge
Couch Stretch
Chest Stretch (arm at right angle on rig)
6 rounds for reps:
1min thrusters 95/65
1min bar over burpees
1 min HPC 95/65
1 min rest
Same weight across the board.
3 Rounds
10 Overhead Squats #135/95
20 HR Push Ups
30 Box Jumps “24/20
Scaling Option 1: #115/85
Scaling Option 2: #95/65
4 Rounds
10 Power Cleans #175/115
400m Run
Rest 2 Min
RX+
#205/130
*Score is total time including the rest. Push to get the same time on each round. There is a programmed rest so that you go as fast as you can.
Partners
6 Min AMRAP
10 Sit Ups
*1 athlete working at a time. Non-working athlete holds plank. When 10 sit ups are complete, switch.
Every 2 min do a set of 5 at the same weight for all 3 sets
Every minute do a set of 10 at 50% of 1RM
(EMOM)
Gymnastics
EOMOM (Every other minute) for 10 Minutes (5 Rounds)
Max set of HSPU
Every other minute, complete as many unbroken hspu’s as you can. If you can only do 5 or less, go every minute.
4 Rounds
7 Ring Dips
10 Left Arm KB Snatch #53/35
10 Right Arm KB Snatch #53/35
30 Double Unders
Gymnastics
5 Min AMRAP
6 Unbroken Toes to Bar
Monday Monster Mash
0:00 – 10:00
Fran
21-15-9
Thrusters #95/65
Pull Ups
10:00 – 17:00
CrossFit Games Open 12.1
7 Min AMRAP
Burpees
*Score is amount of burpees completed. If you end up setting a PR on Fran, then log that performance separate in the “My Performance” tab under “Add Performance”.
With a partner
100 Deadlifts for time (185/135, 1 person works at a time)
*At the beginning of each minute each person does 5 burpees
Upon completion of the 100 deadlifts each person does a 400m run one at a time.
Clean
Bench Press
Overhead Squat