WOD:
2 Rounds of Max Reps:
3:00 Cal Row
2:00 DB Thruster (35/50)
1:00 RMU
6 min Rest

STRENGTH:
Strict Press: 5-4-3-3-3

WOD:
5 RFT:
5 DL (Rx: 155/225, Comp: 185/275)
10 HSPU
50 DU

RX:
Prior to 8:00, complete:

3 rounds of: 6 chest-to-bar pull-ups & 6 squat snatches (95 / 65 lb.)

Then, 3 rounds of: 7 chest-to-bar pull-ups & 5 squat snatches (135 / 95 lb.)

* Prior to 12:00, 3 rounds of: 8 chest-to-bar pull-ups & 4 squat snatches (185 / 135 lb.)

* Prior to 16:00, 3 rounds of: 9 chest-to-bar pull-ups & 3 squat snatches (225 / 155 lb.)

* Prior to 20:00, 3 rounds of: 10 chest-to-bar pull-ups & 2 squat snatches (245 / 175 lb.)

Prior to 24:00, 3 rounds of: 11 chest-to-bar pull-ups & 1 squat snatch (265 / 185 lb.)

* If all reps are completed, time cap extends by 4 minutes.

Scaled: (Ages 16-54)
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Men use 45-75-95-115-135-155 lb.
Women use 35-55-65-75-95-105 lb.

Masters 55+:
Chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Men use 75-105-135-155-185-205 lb.
Women use 45-75-95-115-135-155 lb.

WOD:
6 min EMOM of :30 work, :30 rest - Assault Bike Calories
1 min transition
6 min EMOM of :30 work, :30 rest - Ab Mat Sit Ups
1 min transition
6 min EMOM of :30 work, :30 rest - Burpees

WOD:
For Time:
50 WB (14/20)
20 Thrusters (65/95)
300m Run
30 WB (14/20)
10 Thrusters (65/95)
300m Run

WOD:
3 RFT:
4 Ring MU (Scale: strict pull ups)
5 C2B
6 Clean & Jerks (95/135)
7 HSPU

Post WOD:
Deadlift 8-8-8-8

STRENGTH:
Front Squat: 6-4-2-2-2 (Pull from the floor)

WOD:
7 min AMRAP:
15 Overhead Squats (75/115)
50 DU

Post WOD:
10 minutes of Snatch Work

12-min. AMRAP

2 rounds of:
50-ft. weighted walking lunge (35/50)
16 Toes-to-bars*
8 Power cleans (35/50)

Then, 2 rounds of:

50-ft. weighted walking lunge (35/50)
16 Bar muscle-ups*
8 Power cleans (35/50)

Etc., alternating between toes-to- bars and bar muscle-ups every 2 rounds.

Scaled: (Ages 16-54)

Men use 35-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups
Women use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

Masters 55+:

Men use 35-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups

WOD:
20 min AMRAP:

400m Run
10 Burpees
20 Cal Row or 10 Assault Bike Cals
1 min rest

STRENGTH:
8 min EMOM: 1 Power Snatch

WOD:
2 RFT:
- 5 MU
- 10 Snatch (RX: 65/95) (Comp 95/135)
- 10 Power Clean (RX: 65/95) (Comp 95/135)

WOD:
For Time:
60 Cal Row
50 WB 14/20 (comp ladies to 10' line)
40 T2B
30 HSPU
20 Push Press 85/125
150 DU

STRENGTH:
5-4-3 Front Squat

WOD:
For Time:
20-15-10-5
- C2B
- Thruster (65/95)

CrossFit Open 17.1
Time cap: 20 minutes

For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box

Scaled: (Ages 16-54)
Men use 35-lb. dumbbell and 20-in. box, step-ups OK
Women use 20-lb. dumbbell and 20-in. box, step-ups OK

Masters 55+ RX:
Men use 35-lb. dumbbell and 24-in. box, step-ups OK

Scaled Masters 55+:
Men use 20-lb. dumbbell and 20-in. box, step-ups OK

Team WOD:
In Teams of 2, For Time:
- 2400m Run
- 2400m Row
- 80 V-ups

WOD:
4 RFT:
300m Run
20 DL (105/155)
HSPU: RX: Kipping - women 5, men 8) (Comp: Strict - women 5, men 8)