Partner WOD
Amrap for 30 minutes
400m Run - together
50 Front Squats (75/55)
600m Ski
70 Burpee Box Jump Overs
800m Row
90 Sit Ups
1000m Empty Sled Push

Split Jerk
Take 15 minutes to work on a challenging 2 rep Split Jerk
Don't max out and work on technique.

Crossfit Games Open 18.1 (Ages 16-54)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row

A
1000m Row
Score Time
Max Effort 1000m Row

B
Amrap for 18 minutes
35 Sit Ups (Rx+GHD Sit Ups)
30 Air Squats
25 Ball Slams
20 "T" Hand Release Push Ups
15 Ski Cals
10 DB Renegade Rows (R+L=1)

C
Plank Hold Challenge
Max Forearm Plank Hold for time
4 minute time cap

Power Clean
Complete the following Power Clean sets
3 reps @ 60%
3 reps @ 70%
3 reps @ 80%
1 rep @ 85%
1 rep @ 90%
1 rep @ 95%
1 rep @ 95+%

Clean Pulls
Complete the following Clean Pull sets
2 sets of 2 reps @ 115%

Amrap for 15 minutes
2 Shuttle Runs
20 Double Unders
10 Overhead Squats (95/65)
10/8 Bike Cals
Rest 1 minute between rounds
1 Shuttle Run = 1

Push Press
Complete the following Push Press sets
3 reps @ 60%
3 reps @ 70%
3 reps @ 80%
1 rep @ 85%
1 rep @ 90%
1 rep @ 95%
1 rep @ 95+%

Metcon
10 rounds for time
5 DB Deadlifts (35/25, Rx+50/35)
5 DB Hang Cleans
5 DB Push Press
Every 2 minutes perform 5 burpees over the DB's. Start at 0:00

Front Squat
Complete the following Front Squat sets
3 reps @ 60%
3 reps @ 70%
3 reps @ 80%
1 rep @ 85%
1 rep @ 90%
1 rep @ 95%
1 rep @ 95+%

Metcon
Amrap for 18 minutes
20 Back Rack Reverse Lunges (135/95)
30 Pull Ups (Rx+C2B)
400m Run
100m = 1 rep

A
Partner WOD
For time
300 Double Unders
100 Deadlifts (135/95, Rx+185/125)
100 Ring Rows
300 Double Unders

B
Partner WOD
1000m Run for time- run together

Push Jerk + Split Jerk
Take 15 minutes to work on a Push Jerk + Split Jerk complex.
Work on technique and challenge the weight

Crossfit Games Open 19.1 (Ages 16-54)
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

Chipper
For time
60 Cal Row
50 KBS (55/35)
40 Box Jumps (24/20)
30 Burpee + 2 Battle Rope Slams
20 Strict Pull Ups
10 Man Makers (35/25, Rx+50/35)

20 min Cap

Core Work
3 rounds of
25 seconds of work / 35 seconds of rest
Hollow Rocks
Hanging Straight Leg Raises
Medball Russian Twist

Grip/Hang Challenge
For time
Max Dead Hang on the pull up bar

Power Clean
Complete the following Power Clean sets
5 reps @ 65%
3 reps @ 75%
3 reps @ 85%
1 rep @ 90%
1 rep @ 95%
1 rep @ 95%

Clean Pull
Complete the following clean pull sets
3 sets of 2 Clean Pull reps @ 110 of you 1 rep max Power Clean

Metcon
Amrap for 15 minutes
9 Hang Power Snatches (75/55)
3 Shuttle Runs
9 Bike Cals (Rx+AAB)
Rest 1 minute between rounds

1 Shuttle Run = 1