Strength: Clean Complex (15 mins work to heavy single) 1 Power Clean directly into 1 hang Squat Clean WOD: Every 4:00 min x 3 rounds (12 min WOD) 250M Row 25 pushups 15 Hang Squats Cleans 95/65/55 *rest after 1 round and wait until the next round *score your slowest TIME of the 4 roundsRead more

Boulder CrossFit – CrossFit Metcon (AMRAP – Reps) 5 MIN AMRAP : 20 Single Dumbbell Box Step-Overs 20 Toes To Bar Max Calorie Echo Bike with time remaining Rest 5 Minutes 5 MIN AMRAP 15 Single Dumbbell Box Step-Overs 15 Toes To Bar Max Calorie Echo Bike with time remaining Rest 5 Minutes 5 MIN AMRAP : 10 Single Dumbbell Box Step-Overs 10 Toes To Bar Max Calorie Echo Bike with time remaining Score= Total REPS on Bike Dumbbells: (50/35)’s *Only 1 Box: (24″/20″)Read more

Strength: Overhead Squats (15 min clock) 5×5 (all at the same weight about 70% of 1rm) 1 OHS with a 3 sec pause at the bottom WOD: For Time: 75 Hang Power Snatches 75/55 *each min stop and do 25 double unders starting at 0:00 *15 min capRead more

Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs F: 35-lb. dumbbell, 20-in. box M: 50-lb. dumbbell, 24-in. box To learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here CrossFit Games Open 22.1 Teens RX (Ages 14-15) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs F: 20-lb. dumbbell, 20-in. box M: 35-lb. dumbbell, 24-in. box To learn more about CrossFit Games Open 22.1 Teens RX (Ages 14-15) click here CrossFit Games Open 22.1 Masters RX (Ages 55+) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs F: 20-lb. dumbbell, 20-in. box M: 35-lb. dumbbell, 24-in. box To learn more about CrossFit Games Open 22.1 Masters RX (Ages 55+) click hereRead more

Skill: Double Unders 10-15 min progressions WOD: “Active Recovery” 4 Rds NOT for time 10 DB Arnold Presses (per arm) Standing or sitting on a box 1:00 min Front Rack Hold with 135/95lbs (clean the weight then rack it as if you’re doing a FS but just hold it there for 1 min) 50 Double Unders or 45-sec practice 10 GHD or 25 ab mat situps *start in any order. rest as needed between roundsRead more