WOD

A) 3 Sets
Wall Squat x5 @53×1
Samson Stretch Lunge x50ft
Banded Good Morning x15
Seal Walk x25ft

*Feet on plate for seal walk. Performed on turf.

B) In 15-20 Minutes Establish A 3RM Front Squat

C) 5 Rounds For Time Of:
7 Front Squats (185/125)
14 Pull-ups
30 Double Unders

A) Coaches Choice Warm-up

B) 5 Sets
Chin Over Bar Hold x5.5.5
rest 30 sec
Nose To Wall Hold x30 sec
rest 1 min

C) 5 Sets
30 Sec Max Box Jump Over (24″/20″)
rest 1:30
15 Sec Max DB Snatch, R (50/35)
15 Sec Max DB Snatch, L
rest 1:30
30 Sec Max Push-up
rest 1:30

A) 3 Sets
Snatch Grip Deadlift x4
Hang Snatch High Pull x4
1″ Below The Knee Muscle Snatch x4
PVC Sotts Press x5

B) 5 Sets
7 Sec Snatch Pull + Power Snatch Below The Knee+ Power Snatch

C) 3 Sets
AMRAP In 90 Sec Of:
5 Power Cleans (155/105)
4 Burpee Over Bar
rest 90 sec
AMRAP In 90 Sec
20 Cal Row
Max Push Press (155/105)
rest 90 sec

*Score total reps completed for all 3 sets. Do not include the completion of your cal row in your total reps

A) Coaches Choice Warm-up

B) 4 Sets Of:
20 Sec Max Cal Airdyne
rest 1 min
20 Sec Max Distance Sled Push (90/70 loaded)
rest 1 min
20 Sec Max Cal Row
rest 1 min
20 Sec Max Kettlebell Swing
rest 1 min

A) Coaches Choice Warm-up

B) In Teams Of 2 Perform:
AMRAP in 10 Min Of:
50 Push Press (95/65)
50 Ring Row
*Every min must start with both athletes completing 5 sync burpees

rest 2 min

AMRAP in 8 Min Of:
50 Overhead Squat (95/65)
50 Box Jump Overs (24″/20″)
*Every min must start with both athletes completing 5 sync burpees

*athletes may partition the reps however you please.

A) 400 m Run
+
Foam Roll Hamstrings/Lats
+
2 Sets
Stiff Legged Kettlebell Deadlift x10
Sit-up x10
Wall Squat x10

B) In 15-20 Minutes Establish a 1RM Deadlift

C) “CrossFit Games Masters Event 1”
For time:
8 Deadlifts
40 GHD sit-ups
80 Double-unders
4 Rope climbs
80 Wall Balls
4 Rope climbs
80 Double-unders
40 GHD sit-ups
8 Deadlifts

*Use 80% of Deadlift for todays deadlift weight.
*Perform V-ups as a scale for GHD sit-ups. Only perform GHD sit-ups if you have been exposed to them recently.
*Perform 20 Strict Pull-ups as a scale for 4 rope climbs.
*Time Cap is 25 Minutes

A) Coaches Choice Warm-up

B) 5 Rounds For Time Of:
400 m Run
14 Alt. DB Snatch (55/35)
200ft Farmers Carry (70/55)

C) 3 Sets
Alternating Lateral Goblet Lunge x10 ea. leg
Bent Over Barbell Row x12

A) 2 Sets
Jump Rope x1 min
Crab Crawl x50ft
Gymnastic Kip x8
Turkish Get-up x6 ea. arm
DB/KB Push Press x5

B) Every 90 Sec For 15 Min (10 sets) Do:
Push Press x3
Strict Pull-up x3-6

*Increase weight on push press each round.

At 17:00 Minute Mark Do:
For Time:
15-12-9-6-3 Reps Of:
Games Standard Box Jump (24″/20″)
Strict Handstand Push-ups

*Perform seated DB Press for HSPU modification