Front Squat 3-3-3-3

2020 CrossFit Games Event 1:
“Friendly Fran”
3 RFT:
21 Thrusters (Rx: 65/95, Comp: 75/115, Games 85/115)
21 Pull Ups (Rx: Pull Ups, Comp & Games: C2B)

WOD:
For Time:
21-15-9:
Double DB Hang Squat Clean (35/50)
Double DB Box Step Over (35/50, 20/24)
HSPU

WOD:
For Max Reps:
3:00 Cals on Machine
3:00 Ab Mat Situps
2:00 Cals on Machine
2:00 Ab Mat Situps
1:00 Cals on Machine

-3 min Rest-

3:00 Cals on Machine

WOD:
On a 14 min Clock:
150 WB (14/20, 9/10’)
100 DU
Max Rep RMU

14 min EMOM: 1x Through the Single Arm DB Complex: Even min R, Odd min L.

3 DL
3 Power Cleans
3 Front squat
3 S2OH

@ 15-25 min mark on the clock:

10 min AMRAP:
200m Run
10 T2B

4-3-3-2-2-1-1 Jerk

WOD:
7 min Max Rep:
Burpee Box Jump Overs (20/24)

DL 5-5-5-5

WOD:
For Time:
21-15-9:
Hang Power Clean (RZX: 95/135)
Calories on a Machine: Row, Bike or Ski

"Naughty Nancy"
5 RFT:
Run (RX: 400m, Comp & Games: 500m)
15 OHS (RX 65/95, Comp: 95/135, Games: 125/185)
15 Bar Facing Over Burpees

WOD:
For Time
30 Double DB snatch (35/50)
30 AbMat situps
15 Ring MUs
60 single DB snatch (35/50)
60 AbMat situps
15 Ring MUs

Back Squat: 8-8-8-8
Push Press: 4-4-4-4-4

WOD:
6 minute AMRAP
15 pushups
30 Alt. Step back lunges

20 Minute Snatch Work

WOD:
12 Minute AMRAP
21 T2B
7 Power Snatch (65/95)
55 DUs

WOD:
For Time:
100 KBS (35/53)
90 Ab Mat Sit Ups
80 Single Arm DB S2OH (35/50) - Alt R/L every 10 reps
70 Alt. Arm Freestanding Handstand Shoulder Taps
60 Alt. SA DB Snatch (35/50)
50 KBS (35/53)
40 Ab Mat Sit Ups
30 Single Arm DB S2OH (35/50) - Alt R/L every 5 reps
20 Alt. Arm Freestanding Handstand Shoulder Taps
10 Alt. SA DB Snatch (35/50)

Complex Work:
2 Squat Cleans
2 Hang Squat Cleans

WOD:
8 min AMRAP:
8 C2B
5 Squat Cleans (Rx: 75/115, Comp: 105/155)
8 C2B
5 Hang Squat Cleans (Rx: 75/115, Comp: 105/155)

2020 CF Games Event 4:
For Time:
1,000m Row

Strict Press: 10-5-3-3-5-10

Deadlift: 7-7-7-7

WOD:
3 RFT:
300m Run
15 DL (Rx: 155/225)
15 Lateral Bar Over Burpees