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)

Back Squat: 7-6-5-4-3

20 min AMRAP:
7 Clusters 75/115
15 Burpee BJ Overs 20/24
10 T2B
2 min Rest

WOD:
12 min AMRAP:
1 RMU
3 Snatch (Rx: 65/95, Comp: 95/135)
6 C&J (Rx: 65/95, Comp: 95/135)
9 C2B
54 DU

STRENGTH:
Overhead Squat: 3-3-3-3-3 (out of rack)
Deadlifts: 4-4-4-4-4

WOD:
For Time:
30 Squat Snatch (Rx: 65/95) (Comp: 95/135)

WOD:
For Time:
50 Cal Row
50 Walking Lunge Steps
50 C2B
50 Box Jumps (20/24)
50 WB 14/20 (9/10')
50 ABMAT sit-ups
150 DU
25 Ring Dips
5 Rope Climbs

WOD:
12 min AMRAP:
- 15 Thrusters (70/100)
- 15 KB Swings (35/53)
- 15 HSPU

Post WOD: 5-4-3-2-1 Strict Press