February 2018

For Time: 21 Kettlebell Swings 24/16 RX+ 30/24 MRX 20/12 11 Box Jumps 24/20 RX+ 30/24 MRX 20/18 2 Rope Climbs 15′ MRX 10′ 200m Run OR 200m Row 21 Kettlebell Swings 11 Box Jumps 2 Rope Climbs 400m Row OR 400m Run (opposite of last) 21 Kettlebell Swings 11 Box Jumps 2 Rope Climbs 800m Run or 800m Row […]

Single Leg Deadlifts E2MOM R Leg 9 reps – L Leg 9 reps R Leg 6 reps – L Leg 6 reps R Leg 3 reps – L Leg 3 reps 4 Rounds For Time: 4 Muscle-Ups (ring or bar) MRX C2B Pull-Ups 8 Deadlifts 225/155 RX+ 275/185 MRX 185/125 Then 400m Run or 1km Assault Bike REST 3min/reduce weight

Snatch Waves (Power or Squat) E2MOM 2 – 2 – 1 / 2 – 2 – 1 / 2 – 2 – 1 3min AMRAP: 21 Wallballs 20/14lbs to 10/9′ MRX 20/10 to 9′ 15 Toes to Bar Max Squat Snatch 95/65 RX+115/75 MRX 75/55 Rest 2min 3min AMRAP: 15 Bar Facing Burpees 15 Thrusters Max Hang Power Snatch Rest

Cluster Build Up E2:30MOM 2 x 3 Hang Clean to 3 Front Squats to 3 Shoulder to Overhead 2 x 2 Hang Clean to 2 Front Squats to 2 Shoulder to Overhead 3 x 1 Hang Clean to 1 Front Squat to 1 Shoulder to Overhead Sprints Sets For Time: 15 Hang Power Clean 95/65 RX+ 115/75 MRX

Snatch Complex Build Up E2MOM x 7 sets 1 Power Snatch to 1 Hang Split Snatch to 1 Squat Snatch For Time: 21 Hang Split Snatch (alt feet) 21 Pull-Ups 21 Box Jumps 24/20 RX+ 30/24 MRX 20/18 21 Hand Release Push Ups 15 Power Snatch 95/65 RX+115/75 MRX75/55 15 Chest to Bar Pull-ups 15 Burpee Box Jumps

“Heroes Hand MICHAEL & SHAM” 5 Rounds For Time Of: Run 600 meters 25 Hip or Back Extensions 25 Sit-ups (ab-mat anchored) 11 Bodyweight Deadlifts In honor of U.S. Navy Lt. Michael McGreevy, 30, of Portville, NY who was killed on Jun 28, 2005, when his MH-47 helicopter was shot down in the mountains of Afghanistan. He is

2018 CrossFit Games OPEN WOD 18.1 RX: For Men and Women ages 16-54… Complete as many rounds as possible in 20 minutes of: 8 Toes To Bar 10 Dumbbell Hang Clean & Jerks 50lb/35lb 14/12 Calorie Row —————————— RX: For Teenagers ages 14-15 and Men and Women ages 55+… Complete as many rounds as possible in 20 minutes of:

“Teammate Terrible Twos” by DB 2 minute AMRAPs = (1st min Partner 1 Works; 2nd min Partner 2 works) 2 min AMRAP: Barbell Burpee to Deadlift 185/125 RX+225/155 MRX 155/105 2 min AMRAP: Air Squat Box Jumps 24/20″ RX+ 30/24″ MRX 20/18″ 2 min AMRAP: Burpee to Toes to Bar 2 min AMRAP: KBS 24/20 RX+ 30/24 MRX

For Time: “The Sprint Run/Row Mile or 4km Bike” 400m Run Rest 1min 200m Run Rest 1min 400m Run Rest 1min 200m Run Rest 1min 400m Run STRAIGHT INTO 3rds of: 15 WallBalls 20/14 10/9′ MRX 20/10 9′ 10 Pull-ups RX+ Chest to Bar 5 Hang Power Snatch 135/95 RX+ 155/105 MRX 115/75 OR 10 DB Power Snatch

Bench Press Drop Sets E3MOM x 5 Sets 5 reps – immediately when finished: Strip off to around half weight on bar and perform burn reps to failure “Presidential Picks” by DB 5 Rounds For Time Of: 15 Box Jumps/Step-Ups 24/20″ OR 10 Box Jumps 30/24″ 15 Pull-Ups OR 10 Chest to Bar Pull-Ups 15 Push-Ups OR 10 HSPU 15 Ab-Mat Sit-Ups Unanchored OR 10 GHD Sit-Ups