Strength: Push Press (off the rack) 10 MIN EMOM (spend 5 mins working up to 75%) 2 Push Presses all at 75% of 1rm WOD: 20 MIN AMRAP 5 Pullups 10 Pushups 15 Wallballs (20/14/10)Read more

For time: 30 toes-to-bars 1 mile run 30 toes-to-bars 1 mile run 30 toes-to-bars *40 min time cap *RX+ is 1.5 mile of each but only if you can go under the time capRead more

Strength: Thruster or Overhead Squat 12 Min Heavy Single *athlete picks one (preferably their weakness) and spends 12 mins working to a heavy single for the day. Can come off the rack. WOD: 9 MIN AMRAP : Buy-In: 45/40/35 Cal Bike Time Remaining: 30 Double Unders (scaled version is 50 singles) 15 Thrusters (75/55) [Rest 3 Minutes] 9 MIN AMRAP Buy-In: 45/40/35 Cal Bike Time Remaining: 30 Double Unders (scaled version is 50 singles) 15 Overhead Squats (75/55) * Score = Log rounds + reps for both AMRAP’S. Score is sum total.Read more

WOD: For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs F: 35-lb. dumbell, 20-in. box M: 50-lb. dumbbell, 24-in. box Time cap: 20 min To learn more about Crossfit Games Open 21.2 RX (Ages 16-54) click here *20 min time cap *50/35/25 and 24/20 box *must face the box to do the burpees. NOT lateral *if you get time capped write down the total REPS completed Cashout: TABATA *athlete picks any 2 movt’s to do tabata styleRead more

Strength: Squat Cleans Every 2:00 min for 10:00 min Complete 2 Squat Cleans (Does NOT have to be touch and go) *Increase loads across each set *record last set of 2 WOD: 12 MIN AMRAP 15/12/9 Calorie Row 3 Squat Cleans (135/95/65) 15/12/9 Calorie Row 6 Squat Cleans (135/95/65) 15/12/9 Calorie Row 9 Squat Cleans (135/95/65) 15/12/9 Calorie Row 12 Squat Cleans (135/95/65) Add 3 Squat Cleans per round for 12 mins Score = The number of rounds + reps in 12 minsRead more