Part A

A1) Weighted Chinups Strict: 3×8
A2) Pushup Walkovers: 3×4 trips back and forth: DEMO: https://vimeo.com/119025232

Part B

3 Rounds:
500m row
10 GTO (135/95)
Rest 1:1

Part A

Hang Snatch:

4sets x3 reps @ one challenging but perfect weight

Part B

AMRAP in 16 min:
400m run
12 Deadlift (225/155)
21 Box Jumps (24/20)

Part A

Front Squat: 6,5,4,3 increase load
in between each set complete 20 sec hollow rock hold

Part B

4 Rounds:
20 sec ME Strict Pullups
rest 10 sec
20 sec ME Wall Ball (20/14)
rest 10 sec
20 sec ME Ring Dips
rest 10 sec
20 sec ME KB Swings (53/35)
rest 10 sec”

Part 1

Snatch @ Hips: 4×5 @ light fast weight

Part 2

CROSSFIT OPEN

15.1

Part 1

A1) Deadlift: 10,8,6,4 increase load each set
A2) Box Jumps x 5 @ taller than normal x 4 sets

Part 2

3 Rounds:
500m row
15 Burpee Pullups
15 Box Jump Overs (24/20)
rest 1:1

Part 1

Front Squat with 3 sec pause at the bottom: 4 sets of 2 @ 60% in between sets complete 8-10 strict chinups

Part 2

For Time:
100 Double Unders
75 KB Swings Russian (53/35)
50 OHS (65/45)
25 Wall Ball (24/20)
100 Double Unders

Part 1

A1) DB Push Press: 5×6 at one weight
A2) OH Lunges weighted with weight plate overhead: 5×5 e/l

Part 2

AMRAP in 5 min: Clean and Jerk (135/95)

Part 1

EMOM x 7 min: 3 Deadlift (increase weight each time) + 6 bar-facing burpees

Part 2

AMRAP in 8 min:
100m sprint
8 Front Squats (115/75)
3 HSPU

Part 1

Back Squat: 4×2 at one weight in between sets complete 7 strict TTB/Leg Raises

Part 2

4 Rounds AFAP
5 DB Snatch e/a (45/30)
15 TTB
20 Wall Ball (20/14)

Part 1

Power Snatch + Hang Snatch: 4 sets of 1+2 be perfect here in all reps only increase weight as form allows

Part 2

6 Rounds:
100m sprint
10 Pullups AFAP
100m sprint
Rest 1:1, this can be done with a partner