Be CrossFit

WOD:

Every 6:00 x 6 Sets

500m Row (Steady 7/10 Effort)
250m C2 Easy 5/10 Effort
500m C2 Push 7.5/10 Effort
250m C2 Sprint 10/10 Effort

**The row should be at a pace you would try to hold during a workout
**The Bike should be a quick 250 recovery, 500m at a workout pace, and then sprint 250

RTG: In remaining time

75ft HS Walk

Strength: Deadlift
8 x 3 reps building to a heavy triple

RTG: 2 second pause plus 2 second negative each rep

WOD:

100ft Walking Lunge
21- Pullups
150 ft Farmer Carry
15- Pullups
100ft Walking Lunge
9- Pullups
150 ft Farmer Carry

2:00 Rest

150ft Farmer Carry
9- Pullups
100ft Walking Lunge
15- Pullups
150ft Farmer Carry
21- Pullups
100ft Lunge

RX: Farmer Carry 2x 70/50 KBs
Walking Lunge 70/50 DB or Sandbag same weight

RX+: BAR MU 9-6-3
RTG: 10 BMU every time

Strength: Push Jerk

8-10 Sets

30- Double Unders
+
1- Jerk @ 8/10 Effort

WOD: AMRAP20

20/16- Cal Echo (16/12 Echo or 21/18 C2)
20- GHD (20 V Ups)
10- HSPU (15 HR Pushups)

***if you’re scaling any part of the workout, but still want to to GHDs, that’s fine but for round 1… RX athletes will get the GHD… after that athletes will spread out and the GHDs will become first come first serve moving forward in the AMrAp. You may end up at a new machine each round.

Strength: Back Squats

10 x 3 reps @ 75% Across

WOD: 13:00 Cap

21-18-15-12-9-6
DB or Sandbag Squats (70/50)
Box Step Ups (no weight)

RTG: 95/65……. Box Jump Overs

Extra Credit:

5 Sets
8/8- Bent Over DB Row
6-8 Chin-ups
12- COS Back Flys

We’re climbing the rope today … dress accordingly

Strength: Squat Clean & Jerk
1.1.1 x 4 Sets

1 set @ 70%
1 set @ 75%
2 sets @ 80%

WOD: Partner WOD

30-24-18-12
C2B
Deadlift 225/155

-2000m Standing C2- (D10)

1-10
Sync DB Sn**ch (50/35)
Sync Goblet Squat



RTG: Hang KB Sn**ch / KB Goblet Squat

Games Update: Colette is holding strong in second place after 2/3 of day two complete. She has one more workout tonight around 10:15pm.

No Strength

WOD: 2 options

Option1: Every 5:00 x 6-8 rounds
Run or C2 Bike
3:00 Easy Pace
:30 increase
:30 Increase
:30 Increase
:30 Increase

Option 2:

Every 2:00 x 15-18rounds Run

A: 6 Shuttle Runs (50’ ➡️50’ ⬅️)
B: .5mi Echo
C: 4 Sandbags over the bar

Great start for Colette at the CrossFit Games. She got 4th and 5th in the first two workouts to end day 1 in second place overall.

Strength: Sn**ch + OHS

6 Sets (every 2:00)
2 Sn**ch + 2 OHS
*No pause or Tempo this week*

WOD:
AMRAP
Score 1: 0:00-3:00 (1:00)
Score 2: 4:00-10:00 (2:00)
Score 3: 12:00-24:00

20/16- Cal Row
30- Wallballs
20- Toes to Bar
100- Double Unders
20- KB SDHP (70/50)
30- Burpees Over DB
20- DB Pushpress (50s/35s)

**Each AMRAP you will start at the beginning and get as far as you can in allotted time. Part 3 is for time if you can finish it.
**You can ski or air runner instead of row if needed

Strength: Push Jerk
6 x 3 reps
Building to a heavy triple

WOD:

5 Rounds
15- V Ups
5- Wall Walks
15- Box Jump Overs
50’ OH Walking Lunge (45/25)

Extra Credit:

DB Bench Press
4 Sets
5 Left 5 Right 5 Both

If you have a Colette Shirt, let’s wear them today and we will snap some photos and wish her luck. Crossfit Games start Tuesday!

Strength: Back Squats
4 sets of 3 reps
75-90% Build

WOD:

21-15-9
Power Cleans 135/95
Ring Dips (30-20-10 HR Pushups)

Extra Credit:

3 Super Sets
8/8- Bent Over Rows
15- Heel Elevated Goblet Squats