September 2021

CrossFit GAMES Event 12 Build-Up to a Max Snatch E2MOM for 20 min CrossFit GAMES Event 9 21-15-9 Reps For Time: (10min cap) Bike or Row caloriesSnatch 115/75 MRX 75/55 Core & Snatch Development 30 Right Knee to Left Elbow Plank Tucks 30 Barbell or PVC Sotts Press (snatch grip) 30 Left Knee to Right Elbow Plank […]

9min AMRAP: Buy-in – 1000m Run, Row or 2.5km Bike 9 Muscle-Ups (Ring or Bar) MRX Chest to Bar11 Over the Bar Burpees Rest 3min 11min AMRAP: Buy-in -1200m Run, Row or 3km Bike9 Over the Bar Burpees11 Thrusters 75/55 RX+95/65 MRX 55/35lbs Core Development 1min Max Ball Slams 30/20/14/10lbs 1min Max Barbell Sit-Up to Press CFHSV RUNNING &

Team WODs: In 2 Athlete teams WOD #1 “Rowing Showdown” **8min time cap** 1800m Row For Time (Rules = Athletes must use the same rower and switch every 300m) WOD #2 “Alternating Chipper Abilities” 20min AMRAP: Athlete 1 = 10 Pull-ups MRX Ring Rows Athlete 2 = 10 Pull-upsAthlete 1 = 5 Burpees Athlete 2

Clean Build Up E2MOM 3 – 2 – 1 – 1 – 1 – 1 – 1 5 Rounds For Time: (20min cap)4 Cleans 165/115 RX+225/155 MRX125/85lbs 200m Run1 Rope Climb 15’ RX+ Legless MRX 10’ Core Development 10 KB Goblet Sit-Ups 15 V-Ups20 GHD Sit-Ups25 Hip Extensions 30 Ball Slams

Front Squat E2MOM 6 sets x 6 reps @ 60-70% 6 Min AMRAP: 12 Deadlifts 135/95 RX+165/115 MRX 95/65lbs 9 Barbell Push-Ups or 6 Handstand Push-Ups6 Front Squats REST 3min 3 Min AMRAP: 9 Deadlifts 135/95 RX+165/115 MRX 95/65lbs 6 Barbell Push-Ups or 3 Handstand Push-Ups3 Front Squats Core & Squat Development 24 Wallball or KB Russian Twists 1min

Snatch Build Up E2MOM 3 – 2 – 1 – 1 – 1 – 1 – 1 Isabel (power or squat) For Time: (15min cap) 30 Snatches 135/95lbs MRX 95/65 *compare to 27 Dec 20; 27 Apr 19; 19 Jul 18* OR Randisabelly For Time: (15min cap)30 Power Snatches 75/55lbs MRX 65/45 15 Squat Snatches 135/95lbs MRX

“Fight Gone Bad” 3 Rounds for Reps of: 1 Minute WallBall Shots 20/14lbs to 10’ MRX 20/10 to 9’ 1 Minute Sumo Deadlift High Pull 75/55 MRX 65/451 Minute Box Jumps 20” MRX 18”1 Minute Push Press 1 Minute Row 1 Minute Rest *can open hips on box jumps on jump off* **Compare to 14

21min AMRAP: 21 Calorie Row/Bike or 400m Run15 Burpee Box Jump Overs 24/20 RX+30/24”9 Wall Walks MRX 20/18”6 Front Squats 135/95 RX+165/115 MRX 95/65 3 Shoulder to Overhead 6min Isometric EMOM Challenge: Min 1 = Handstand HoldMin 2 = Iron Chair Hold on Wall 25/15lb plate Min 3 = Bar HangMin 4 = High Plank HoldMin 5

Overhead Squats E2MOM 5 sets x 10 reps @ 50-60% 3 Rounds For Time: (15min cap)200m Run/Row or 0.5k Bike24 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 12 WallBall Shots 20/14 to 10/9’ MRX 20/10 to 9”6 Overhead Squats 95/65 RX+135/95 MRX 75/553 Over the Bar Burpees Core Development: 24 Reverse Rower Tucks 16 V-Ups12 Strict Toes to Bar6

CrossFit GAMES Master’s Event 7 For Time: (21min cap) 15 Bar Muscle-Ups MRX 15 Chest to Bar 30/24 Calorie Row or Bike MRX 20/18 Calories 100 Double Unders MRX 75 Double Unders12 Bar Muscle-Ups MRX 12 Chest to Bar Pull-Ups30/24 Calorie Row or Bike MRX 20/18 Calories 100 Double Unders MRX 75 Double Unders 9 Bar Muscle-Ups MRX 9 Chest