FRIDAY

FRIDAY
Metcon
Crossfit Games Open 18.3 (Ages 16-54) (Time)
2 rounds for time of:

100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups

Time cap: 14 minutes

FRIDAY

FRIDAY
Metcon
Metcon (No Measure)
4 RNFT:

200m Farmer Carry AHAP
3/3 TGU
15/10 Cal Ski AFAP
20 Weighted Sit Ups

Metcon
Metcon (Time)
6 RFT:

5 Power Cleans (185/125)
200m Run
10 HSPU

FRIDAY

FRIDAY
Metcon
Metcon (AMRAP – Rounds and Reps)
In 4 min. complete:

200m Run
3 Hang Power Cleans (135/95)
3 STO

* If you complete add 4 minutes to your time cap
** Add 3 Reps each round.

*** 32 min. time cap

FRIDAY

FRIDAY
Metcon
Metcon (Time)
HERO WEEK

Day 5

“WHITE”

3 Rope Climbs
10 Toes to Bar
21 OH Walking
400m Run

FRIDAY

FRIDAY
Metcon
Metcon (Weight)
Build to Heavy Complex:

3 Deadlifts + 3 Hang Power Cleans + 3 STO

Metcon
Metcon (Time)
10 RFT:

10 Power Cleans (95/65)
10 HR Push Ups

FRIDAY

FRIDAY
Weightlifting
Thruster
Metcon
Metcon (Weight)
Every :90 x 5 Rounds

10 Burpee Over the Bar
2 Clusters @ 65%

Metcon
Metcon (Time)
3 RFT:

400m Run
15 TTB

FRIDAY

FRIDAY
Metcon
Metcon (Time)
10 RFT:

3 Power Snatch (135/95)
6 Ring Dips
9 DB STO (50/35)

FRIDAY

FRIDAY
Metcon
Metcon (3 Rounds for time)
4 RFT:

500/400m Row
15 Push Press (75/55)

– Rest 3 min. –

4 RFT:

15/12 Cal AB
25 Wall Balls (20/14)

– Rest 3 min. –

4 RFT:

10 Hang Power Cleans
10 TTB

FRIDAY

FRIDAY
Metcon
Metcon (Weight)
Every 90 sec. for 12 sets:

5 Burpees Over the Bar + 1 Power Clean n Jerk

Metcon
Metcon (AMRAP – Rounds and Reps)
9 min. AMRAP

9 Power Cleans (135/95)
9 HSPU
9 Front Squats (135/95)

FRIDAY

FRIDAY
Weightlifting
Shoulder Press
Metcon
Metcon (Time)
For Time:

15-12-9-6-3

Thruster (115/75)

** 30 Double Unders after each set

FRIDAY

FRIDAY
Weightlifting
Deadlift
Metcon
Metcon (Time)
For Time:

21 Devils Press (PYW)
15 Box Jumps (30/24)
12 Front Squats (155/105)
15 Devils Press
12 Box Jumps (30/24)
9 Front Squats
9 Devils Press
9 Box Jumps
6 Front Squats

FRIDAY

FRIDAY
Metcon
Metcon (Time)
For Time:

100 Ab mat Sit Ups
80 OH Lunges (45/25)
60 Alt. DB Snatch (50/35)
40 Cals (players choice)
20 Deadlifts (225/155)
40 Cals (players choice)
60 DB STO
80 OH Lunges
100 Ab Mat Sit Ups

FRIDAY

FRIDAY
Metcon
Metcon (Time)
4 RFT:

10 DB Snatch
10 OH DB Lunge
10 DB Snatch
10 OH Lunge
200m Run

FRIDAY

FRIDAY
Weightlifting
Back Squat
Metcon
Metcon (AMRAP – Rounds and Reps)
14 min. AMRAP

40 D/U
10 Hang Power Cleans (115/75)
10 Front Squats
10 STO

FRIDAY

FRIDAY
Metcon
Metcon (AMRAP – Rounds and Reps)
16 min. AMRAP

8 HSPU
10 Hang Power Clean (115/75)
12/9 Cal Row

FRIDAY

FRIDAY
Weightlifting
Back Squat

FRIDAY

FRIDAY
Metcon
Metcon (AMRAP – Rounds and Reps)
25 min. AMRAP

2 Wall Climbs
4 Power Snatch (135/95)
6 KBS (53/35)

** Every 5 min. increase the reps by 2

FRIDAY

FRIDAY
Metcon
Metcon (No Measure)
20 min. EMOM

1) 1-3 Rope Climbs
2) 20 RKBS
3) :40 DBall Hold
4) :40 Plank Hold

Metcon
Metcon (Time)
4 RFT:

25 Wall Balls
20/15 Cal Row
15 Hang DB Cleans (50/35)

FRIDAY

FRIDAY
Metcon
Metcon (4 Rounds for time)
Weightlifting

4 Sets

8/8 Front Rack Lunge Steps
8/8 Single leg Body Weight RDLs

Conditioning

4 Rnds.

15/10 Cal AB
15 DB Thrusters
10 Burpees

Rest 2 min.

FRIDAY

FRIDAY
Metcon
Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb
Chest-to-bar pull-ups

Time cap: 20 minutes

FRIDAY

FRIDAY
Metcon
CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period

FRIDAY

FRIDAY
Metcon
Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk

Time cap: 10 minutes

FRIDAY

FRIDAY
Metcon
Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)
8 Minute AMRAP + Bonus Time of:

25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

FRIDAY

FRIDAY
Metcon
Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:

19 wall-ball shots
19-cal. row

Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target

FRIDAY

FRIDAY
Metcon
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders

*40 minute time cap

FRIDAY

FRIDAY
Metcon
CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)
17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

FRIDAY

FRIDAY
Weightlifting
Back Squat
Metcon

FRIDAY

FRIDAY
Metcon
Metcon (No Measure)
3 RFQ

8/8 DB Step Ups
8/8 Seated SA DB Press
8/8 Single leg KB RDLS

Metcon
Metcon (Time)
For Time:

2-4-6-8-10
Deadlift (315/225)
Burpee Box Jumps

8 min. Cap

AFTER PARTY

100 Hollow Rocks

FRIDAY

FRIDAY
Metcon
Metcon (2 Rounds for time)
2 Rnds.

30/20 Cal AB
30 Pull Ups
15 DB Step Overs
15 SA Arm DB STO
15 DB Step Overs
15 SADB STO
30 Pull Ups
30/20 Cal AB

Rest 5 min. btwn Rnds.

FRIDAY

FRIDAY
Metcon
Metcon (Weight)
20 min. EMOM

1 Squat Clean

** Build every 4 min.

Metcon
Metcon (Time)
For Time:

50-40-30-20-10
Double Unders
10-8-6-4-2
STO (165/105)

** After each round 2 Wall Climbs

FRIDAY

FRIDAY
Weightlifting
Front Squat
Metcon
Metcon (Time)
FOR TIME:

50 Double Unders
10 Hang Power Cleans (135/95)
50 D/U
10 Front Squats
50 D/U
10 Push Jerks
50 D/U
10 Hang Clean and Jerks

FRIDAY

FRIDAY
Weightlifting
Deadlift

FRIDAY

FRIDAY

FRIDAY

FRIDAY
Weightlifting
Power Clean (12 min. Build to a heavy Power Clean)
Metcon
Metcon (Time)
For Time:

21 Power Cleans (135/95)
12 SHSPU
9 Burpee Chest to Bar Pull Ups
15 Power Cleans
9 SHSPU
6 Burpee Chest to Bar Pull Ups
9 Power Cleans
6 SHSPU
3 Burpee Chest to Bar Pull Ups

FRIDAY

FRIDAY
Metcon
Metcon (No Measure)
10 min. EMOM

1) 8 Touch n Go Power Snatch
2) 5- 10 Dips

Rest 2 min.

10 Min. EMOM

1) 8 Touch N Go Power Cleans
2) 5-10 Toes to bar

Rest 2 min.

10 min. EMOM

1) 10-20 Push Ups
2) 1-3 Rope Climbs

FRIDAY

FRIDAY
Metcon
Metcon (Weight)
10 min. EMOM

1) 8 Touch N Go Power Snatch
2) 5-10 Ring Dips

* Rest 1 min. *

10 min. EMOM

1) 8 Touch N Go Power Cleans
2) 5- 10 TTB

* Rest 1 min. *

10 min. EMOM

1) 10-20 Push Ups
2) 1-3 Rope Climbs

FRIDAY

FRIDAY
Metcon
Metcon (No Measure)
10 min. EMOM

a) 1-3 Rope Climbs
b) 10 Dbl KB STO

Metcon
Metcon (Weight)
Every 3 min. for 21 min.

4 Clean and Jerk
6 TTB
8 Split Jumps

FRIDAY

FRIDAY
Weightlifting
Push Press
Metcon
Metcon (Time)
4 RFT:

10 DB Snatch (50/35)
10 OH Lunges (135/95)
10 Box Jump Overs (30/24)

FRIDAY

FRIDAY
Metcon
Metcon (Time)
3 RFT:

1000/750m Row
30 Squat Cleans (95/65)
30 Pull Ups

FRIDAY

FRIDAY
Metcon
Metcon (Time)
“Surprise Grace”

FRIDAY

FRIDAY
Weightlifting
Metcon
Metcon (Weight)
a) Snatch Balance
5×1
b) Snatch Pulls
5×2
c) Snatch Waves
0-5
3 Tng Power Snatch
5-6
Rest
6-11
2 Power Snatch
11-12
Rest
12-17
1 Power Snatch

FRIDAY

FRIDAY
Weightlifting
Push Press
Metcon
Metcon (Time)
FOR TIME:

150 HR Push Ups

EMOM 7 Box Jumps (24/20)

FRIDAY

FRIDAY
Metcon
Metcon (Weight)
15 min. to find Max:

1 Power Clean + 1 Squat Clean + 1 Front Squat + 1 Squat Clean

then

Every 90 sec. for 10 Rnds.

10/7 Cal Row
1 Clean and Jerk @ 60%

FRIDAY

FRIDAY
Weightlifting

FRIDAY

FRIDAY

FRIDAY

FRIDAY
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min. AMRAP

40 Wall Balls (20/14)
30 Power Cleans (115/75)
20 OHS (115/75)
10 m HS Walk

SKILL

FRIDAY

FRIDAY
Weightlifting
Deadlift
5×3

FRIDAY

FRIDAY
Weightlifting
Barbell Cycling
Every 2 min. for 12 min:

1 Snatch Pull + 1 Low Hang Snatch + 1 OHS

Metcon
Metcon (AMRAP – Rounds and Reps)
6 min. AMRAP

3 DL (255/155)
3 Box Jump Overs
3 Push Ups
6 DL
6 BJO
6 Push Ups
etc.

FRIDAY

FRIDAY
Weightlifting
Barbell Cycling
Every 2 min. for 12 min.

2 Hang Power Cleans + 2 Split Jerks

Metcon
Metcon (Time)
5 Rnds.

20/15 Cal AB
20 Burpees

**Rest 2 min. btwn Rnds.

FRIDAY

FRIDAY
Weightlifting
Oly
Every 90 seconds for 12 Rnds.

1 Snatch Pull + 1 Low Hang Snatch + 1 OHS

Metcon
Metcon (AMRAP – Rounds and Reps)
10 min. AMRAP

16 Alt. DB Snatch
16 Alt. DB Lunges

FRIDAY

FRIDAY
Weightlifting
Every 90 seconds for 12 Rounds
1 Power Clean + 1 Front Squat + 1 Split Jerk
Metcon
Metcon (Time)
For Time:

10-8-6-4-2

Clean and jerk (135/95)
Burpee Over the bar

FRIDAY

FRIDAY
Metcon
Metcon (No Measure)
Max Effort 100m Yoke Carry

then

4 Rnds.

200m Sled Drag
100m Sled Pull

Metcon
Metcon (Time)
For Time:

200m Run
40 Air Squats
200m Run
30 Air Squats
200m Run
20 Air Squats
200m Run
10 Air Squats

FRIDAY

FRIDAY
Metcon
Metcon (Time)
HERO WEEK DAY 5:

“Rich”

Buy In: 13 Squat Snatches (155/105)

10 Rnds.

10 Pull Ups
100m Run

Buy Out: 13 Squat Snatches (155/105)

FRIDAY

FRIDAY
Metcon
Metcon (Time)
5 Rnds.

350/300m Row
75 D/U
7/7 DB Snatch
15 Push Ups
10 CTB

90 sec. rest btwn each Rnd

FRIDAY

FRIDAY
Metcon
Metcon (No Measure)
36 min. Running Clock:

a) 100m Run
20 UB Wall Balls (20/14)

b) 500/400 m Row
20 RKBS (70/53)

FRIDAY

FRIDAY
Metcon
Metcon (AMRAP – Rounds and Reps)
30 min. Running Clock

4 min. On: 2 min. Off

100m Run
80 Air Squats
60 KBS (70/53)
40 Lunges (45/25)
20 Ring Dips
10 Bar Muscle Ups

FRIDAY

FRIDAY
Metcon
Metcon (6 Rounds for reps)
6 INTERVALS:

5 min. On: 2 min. Off

a) 5 Pull Ups
10 Push Ups
15 Air Squats

b) 600m Run
1. Power Cleans
2. Power Snatch
3. Push Jerks

FRIDAY

FRIDAY
Metcon
Metcon (6 Rounds for reps)
6 Intervals:

5 Min. On: 2 min. Off

a) 200m Run
AMRAP
2 Muscle Ups
4 HSPU
8 KBS (53/35)

b) 100 D/U
AMRAP
5/5 DB Snatch (50/35)
5 DB Step Overs
5 Burpee Box Jumps (30/24)

FRIDAY

FRIDAY
Metcon
Metcon (No Measure)
Every 5 min. for 30 min:

15 TTB
12 Deadlift (135/95)
9 Hang Power Cleans
6 Front Rack Lunges
150/100m Row

FRIDAY

FRIDAY
Weightlifting
Back Rack Lunges
4×8/ Leg

SA DB Press

4×8/ Arm

Metcon
Metcon (AMRAP – Rounds and Reps)
10 min. AMRAP

2 M/U
4 Burpee Box Jump Overs (24/20)
8 RKBS (53/35(
12 DB Snatch (50/30)

FRIDAY

FRIDAY
Weightlifting
Floor Press
3×8

DB Bent Over Row
3×12

** Superset

Metcon
Metcon (AMRAP – Rounds and Reps)
16 min. AMRAP

200m Run w/ plate (45/25)
10 HSPU
15 KBS (53/35)
20 OH Lunge (45/25)

FRIDAY

FRIDAY
Weightlifting
Overhead Squats
3×10

DB Step Ups

2×8/ leg

Bulgarian Split Squats

2x 8/ leg

Metcon
Metcon (AMRAP – Rounds and Reps)
9 min. AMRAP

2 M/U
4 HSPU
8 KB Snatch (53/35)
12 RKBS (53/35)

FRIDAY

FRIDAY
Weightlifting
Hang Snatch
6 Rnds. Every 45 seconds:

2 Hang Snatch

Metcon
Metcon (Time)
40/30 Cal Bike/Ski
40 TTB
40 HSPU
400m Run
40 Wall Balls
40 KBS (53/35)

FRIDAY

FRIDAY
Weightlifting
Floor Press
4×10
Barbell Bent Over Row
4×10
** Superset
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min. AMRAP

3 Snatches (165/105)
6 DB Step overs (50/30)
9 TTB

FRIDAY

FRIDAY
Weightlifting
Every 90 sec. for 12 min:
5 Burpees Over Bar
1 Hang Power Clean
1 Hang Squat Clean
1 Split Jerk
Metcon
Metcon (Time)
For Time:

3 Muscle Ups
9 Thrusters (135/95)
6 Muscle Ups
6 Thrusters
9 Muscle Ups
3 Thrusters

FRIDAY

FRIDAY
Weightlifting
Deadlift
a) Build to a heavy Single
b) 3×2 @ 95%
Metcon
Metcon (Time)
For Time:

25 Front Squats (75/45)
50 Double Unders
25 Overhead Squats
100 Double Unders
25 Overhead Squats
50 Double Unders
25 Front Squats

FRIDAY

FRIDAY
Weightlifting
Deadlift
a) Build to Heavy 3 Rep
b) 4×2 @ 90%
Metcon
Metcon (AMRAP – Reps)
12 min. Clock

50-40-30-20-10

Double Unders
Sit Ups

Remaining Time:

Max Effort Power Snatch (135/95)

FRIDAY

FRIDAY
Weightlifting
Deadlift
a) Build to heavy 3 Rep
b) 3×2 @ 85%
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min. AMRAP

6/6 DB Step Ups (50/35)
9 HSPU
12/9 Cal AB

FRIDAY

FRIDAY
Weightlifting
Deadlift
a) Build to heavy 5 Rep
b) 5×3 @ 80%
Metcon
Metcon (Time)
For Time:

150 RKBS (AHAP)

** Every 2 min. 20 Sit Ups

FRIDAY

FRIDAY
Weightlifting
Deadlift
a) Build to heavy 5 Rep
b) 4×3 @ 75%
Metcon
Metcon (Time)
For Time:

10-8-6-4-6-8-10

STO (135/95)
** after every set 15/10 Cal Row

FRIDAY

FRIDAY
Weightlifting
Deadlift
Find a heavy 5 Rep
Then

3×3 @70%

Metcon
Metcon (3 Rounds for reps)
3 intervals: 3 min. On: 3 min. Off

Buy In: 30/20 Cal AB
AMRAP
20 KBS (53/35)
5/5 SA Hang Power Clean and Jerk (50/30)

FRIDAY

FRIDAY
Metcon
Metcon (AMRAP – Reps)
18.4

For Time:

21-15-9

Deadlift (225/155)
HSPU

THEN

21-15-9

Deadlift (315/205
50 Ft. HS Walk

(9 min. Cap)

FRIDAY

FRIDAY
Metcon
Metcon (Time)
“18.2”

12 min. Cap

1-2-3-4-5-6-7-8-9-10

DB Squat
Burpee Over the Bar

with remaining time:

1 RM Clean

FRIDAY

FRIDAY
Metcon
Metcon (AMRAP – Rounds and Reps)
“ Open 18.1 “

20 min. AMRAP

8 TTB
5/5 Hang Dumbbell Clean and Jerk (50/35)
14/10 Cal Row

FRIDAY

FRIDAY
Metcon
Metcon (AMRAP – Reps)
“Open “

Rest 5 min.

Find Heavy …

FRIDAY

FRIDAY
Metcon
Metcon (AMRAP – Rounds and Reps)
“Open 17.4”

13 min. AMRAP

55 Deadlifts (225/135)
55 Wall Balls (20/14)
55 Cal Row
55 HSPU

FRIDAY

FRIDAY
Metcon
Metcon (AMRAP – Reps)
“Open 16.2”

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

FRIDAY

FRIDAY
Metcon
Metcon (AMRAP – Rounds and Reps)
“OPEN 15.3”

14 min. AMRAP

7 Muscle Ups
50 Wall Balls (20/14)
100 D/U

FRIDAY

FRIDAY
Metcon
Metcon (AMRAP – Rounds and Reps)
“Open 16.3”

7 min. AMRAP

10 Power Snatch (75/45)
3 Bar Muscle Ups

FRIDAY

FRIDAY
Metcon
Metcon (AMRAP – Reps)
“CF Open 13.1”

17 min. AMRAP

40 Burpees
30 Snatches (75/45)
30 Burpees
30 Snatches (135/75)
20 Burpees
30 Snatches (165/100)
10 Burpees
Max Effort Snatch (210/120)

FRIDAY

FRIDAY
Metcon
Metcon (AMRAP – Rounds and Reps)
OPEN WOD 13.2

10 min. AMRAP

5 STO (115/75)
10 Deadlifts (115/75)
15 Box Jumps (24/20)

FRIDAY

FRIDAY
Metcon
Metcon (AMRAP – Reps)
OPEN 15.4

8 min. AMRAP

3 HSPU
3 Cleans
6 HSPU
3 Cleans
9 HSPU
3 Cleans
12 HSPU
6 Cleans
Etc.

FRIDAY

FRIDAY
Metcon
Metcon (Time)
CROSSFIT OPEN “17.1”

For time:

10 DB Snatch
15 Burpee Box Jump Overs
20 DB Snatch
15 Burpee Box Jump Overs
30 DB Snatch
15 Burpee Box Jump Overs
40 DB Snatch
15 Burpee Box Jump Overs
50 DB Snatch
15 Burpee Box Jump Overs

Friday


Athlete Operations – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min. AMRAP

5/5 Dumbbell Snatch

10 Box Jump Overs (24/20)

Metcon

Metcon (AMRAP – Reps)

8 min. Ladder

3,6,9,etc..

Deadlifts (185/115)

Wall Balls (20/14)

Metcon

Metcon (Time)

For Time:

21-15-9

KBS (70/53)

Push Ups

Goblet Squats (70/53)

8 min. Cap