Split Jerks! Weightlifting Every 2:30, for 15 minutes (6 sets): Split Jerk x 1 rep *Set 1 – 1 rep @ 75% *Set 2 – 1 rep @ 80% *Set 3 – 1 rep @ 85% *Set 4 – 1 rep @ 90% *Set 5 – 1 rep @ 95% *Set 6 – 1 rep @ 95% Metcon Complete as many rounds and reps as possible in 15 minutes of: 5 Strict Handstand Push-Ups 10 Burpees 20 Kettlebell Swings (24/16 kg)Read more

Front Squats! Weightlifting Take 20 minutes to build to a 1-RM Front Squat Suggested sets: *Set 1 – 3 reps @ 70% *Set 2 – 2 reps @ 75% *Set 3 – 1 rep @ 80% *Set 4 – 1 rep @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 1 rep @ 95% *Set 7 – 1 rep @ 101% *Set 8 – 1 rep @ 101+% Metcon CrossFit Games Open Event 11.6, 12.5 & 18.5 Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Thrusters (100/65 lbs) 3 Chest-to-Bar Pull-Ups 6 Thrusters 6 Chest-to-Bar Pull-Ups 9 Thrusters 9 Chest-to-Bar Pull-Ups 12 Thrusters 12 Chest-to-Bar Pull-Ups 15 Thrusters 15 Chest-to-Bar Pull-Ups 18 Thrusters 18 Chest-to-Bar Pull-Ups 21 Thrusters 21 Chest-to-Bar Pull-Ups If you complete the round of 21, go on to 24. If you complete 24, go on to 27,...Read more

Dumbbell Bench Press! Weightlifting Three sets of: 1-1-2 Dumbbell Bench Press x 8-10 reps immediately followed by… Banded Overhead Triceps Extension x 30 reps immediately followed by… Bent Over Dumbbell Row x 6 reps @ 21X0 Rest two minutes Metcon Every 6 minutes, for 18 minutes (3 sets) for times: 400 Meter Run  20/15 Calories of Rowing 15 Dumbbell Box Step-Ups (50/35 lb DBs; 20″) Please adjust distances/reps as needed to ensure at least 60 seconds of rest between sets.Read more

“Keep it Steady” Metcon “Keep it Steady” Three rounds for time of: 800 Meter Run 10 Overhead Squats (155/105 lbs) 15 Burpees Over the Barbell 20 Toes to Bar Mobility Work Take 5-10 minutes to work on mobility that might be hindering your performance/range of motion/ or creating discomfort!Read more

Teams of two! Metcon In teams of two, complete five rounds for time of: Run 400 Meters (partners must stay together) 60 Kettlebell Swings (30 each; 24/16 kg) 40 Kettlebell Box Step-Ups (20 each; 20″) 20 Strict Pull-Ups (10 each) Partners must run together, and may only start kettlebell swings once both members are back at their station.Read more