Every minute on the minute for 8 minutes: Power Clean and Jerk x 2 reps.

Then:

5 rounds, each round for time, of:

12 Deadlifts, 135/95 lbs

9 Hang Cleans, 135/95 lbs

6 Push Jerks, 135/95 lbs

Rest 1 min between each round.

Front Squat 2-2-2-2-2-2 (90 percent effort)

Then:

AMRAP in 9 minutes of:

8 Toes to Bar

7 Push-up

6 Front Squat 115/80

For 5 cycles: AMRAP in 3 mins of:

3 Power Cleans, 135/95 lbs

5 Burpee Pull-ups

9 AbMat Sit-ups

Rest 1 min between each cycle. For each cycle restart the AMRAP.

Fight Gone Bad

3 rounds, 1 min per station, for max reps of:

Wall Ball, 20/14

Sumo Deadlift High-pull, 75/55

Box Jump 24/20

Push Press, 75/55

Row Calorie

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Back Squat 3-3-3-3-3

Then:

AMRAP 12:

200 meter shuttle run

7 Squat Clean Thrusters 115/75

14 Pull-ups

In teams of 2, with 1 partner working at time, complete for time:

Run 1 mile or Row 2000 meters

40 Shoulder to Overhead 115/80

40 Squat Cleans 115/80

60 Burpees

300 Single-unders

40 Shoulder to Overhead 115/80

For time:

60/50 Row Calories

-- then --

3 rounds of:

25 Dumbbell Snatches, pick load

25 Burpees

35 AbMat Sit-ups

Front Squat 3-3-3-3-3 (80 percent effort)

Then:

AMRAP in 10 minutes of:

Run 100 meters

7 Strict Handstand Push ups

6 Strict Pull-ups

For time:
50 Lunges
-- then --
5 rounds of:
9 Toes-to-bars
9 Hang Cleans 135/95
30 Double Unders
-- then --
50 Lunges

“13.2 - CrossFit Games Open Workout”

Complete as many rounds as possible in 10 mins of:

5 Shoulder-to-Overheads 115/75

10 Deadlifts 115/75

15 Box Jumps 24/20

Back Squat 5-5-5-5

Then:

“Jackie”

Row 1000 meters

50 Thrusters 45/35

30 Pull-ups

In teams of 2, with 1 partner working at a time, complete:

25 Rounds for time:

7 Wall Ball Shots 20/14

6 Box Jump 24/20

5 Power Clean 115/80

*alternate exercises. You go I go style.

5 rounds for time of:

9 Power Snatches, 95/65 lbs

12 Weighted Step-ups, pick load

9 Lateral Burpee Over Bar

Gym Closed for the Holiday! Happy New Year!!

Reminder: OPEN GYM 7:30am-10am ONLY!

2-4-6-8-10-8-6-4-2 reps for time:

Burpees

Kettlebell Swings 53/35

Toes to Bar

3 rounds, each round for time, of:

10 Power Cleans, 135/95 lbs

20 Pull-ups

30 Push-ups

40 AbMat Sit-ups

50 Air Squats

*Rest 3 mins between each round.

Complete as many rounds as possible in 18 mins of:

5 Thrusters, 95/65 lbs

7 Hang Power Cleans, 95/65 lbs

9 Kettlebell Sumo Deadlift High-pulls, 53/35 lbs

In teams of 2, with 1 partner working at a time, complete for time:

100 Wall Ball 20/14

Row 2000 meters

75 pull ups

150 sit-ups

"12 Days of Christmas"

*Follow the same structure as the song...for example:

1. Run

2. Power Cleans, 1 Run

3. Burpees, 2 Power Cleans, 1 Run

4. Box Jumps, 3 Burpees, 2 Power Cleans, 1

Run

etc.......

For Time (32 min Cap):

1. Run 100 Meters

2. Power Cleans 135/95

3. Burpees

4. Box Jumps 24/20

5. Push-ups

6. Pull-ups

7. Toes to Bar

8. KB Goblet Squats 53/35

9. KB Swings 53/35

10. Wall Balls 20/14

11. Deadlifts 135/95

12. Handstand Push-ups

5 Rounds:

2:30 ON / 1:00 REST. Each 2:30 work interval:

Row 250/200 meters

5 Hang Power Cleans 135/95

Max Shoulder-to-Overhead in remaining time

Score: Total Shoulder-to-Overhead reps (sum of all rounds)