Workout of the Day

A.
Power Snatch
Every minute, for 12 minutes:
4-3-2-1 snatches

Min 1, 2 ,3: 4 snatches
Min 4, 5 ,6: 3 snatches
Min 7, 8, 9: 2 snatches
Min 10, 11, 12: 1 snatch

Increase every 3rd minute
Rx+ increase every minute and ZERO misses

B.
AMRAP in 12 minutes:
7 hang squat snatches
14 toes to bar
21 wall-balls

Workout of the Day

A.
On the minute, for 30 minutes:
Min 1) Shuttle Runs (30 ft)
Min 2) Ski for Calories
Min 3) Assault Bike for Calories

B.
Optional:
25-20-15-10-5
V-ups
5-4-3-2-1
Wall-walks

Rx+ nose to wall shspu w each wall walk

Workout of the Day

A.
Hang Clean + Row
Every 2 minutes, for 18 minutes (9 sets):
12/9c Row
5-3-1 Hang Cleans

Sets 1, 2, 3 = 5 reps
Sets 4, 5, 6 = 3 reps
Sets 7, 8, 9 = 1 rep

Start light and build by feel

Masters: 11/8c
Rx+ 15/12c, increase every set

B.
On the minute, for 9 minutes:
*9-7-5 Burpees Over the Bar
Max Reps Power Cleans (155 / 105)

Score is total power cleans

*Minute 1, 2, 3 = 9 burpees
Minute 4, 5, 6 = 7 burpees
Minutes 7, 8, 9 = 5 burpees

Masters: Burpees, 115/75
Rx+ bar facing, 185/125

Ahh, that’s better. Thanks Amanda Ney!

Workout of the Day

A.
Bench Press
10-10-10-10-10-10
Build in load
Perform sets every 2.5 minutes

B. (repeat)
For time:
400m Run
then:
4 rounds of:
15 Shoulder to Overhead (105 / 70)
15 Pull-ups
then:
400m Run

Masters: 75/55,
Rx+ 115/75, CTB
Rx++ 135/95, 8/7 bar muscle-ups

Thank you to Amanda and Brandon for finishing this thing up! (Gotta touch up the bottom left tho)

Workout of the Day

A.
Back Squat
Every 3 minutes, for 5 sets:
10 back squats at ~55-65%

B.
AMRAP in 10 minutes of:
36 Double-unders
8 Alt Front Rack Lunges

Workout of the Day

A.
Every 5 minutes, for 6 rounds:
Min 1) Double-unders
Min 2) Strict Handstand Push-ups
Min 3) Power Snatches 95-115-135-155-185/65-75-95-105-125

Rest 2 minutes

The look you give when you hit the lift
But
You know your form was f***ed up 🤣

Workout of the Day

A.
Hang Cleans

B.
Five rounds for time of:
15 Hang Power Cleans
15 Pull-ups

Workout of the Day

A.
Split Jerk

B.
On the minute, for 10 minutes:
Min 1) Row for Calories
Min 2) Burpees to Target

Take back to when CrossFit HQ came to Forte and filmed everyone doing 21.1
Ahhh, the memories

CONGRATS to everyone who participated in the Open this year, you all made a ton of fun

Workout of the Day

A.
Back Rack Reverse Lunge

B.
AMRAP in 3 minutes of:
18 overhead squats
18 box jump overs
then, with remaining time:
max calories on assault bike

Rest 1 minute, and then repeat 3 more times

Masters: 15 front squats, 15 box jumps

REMINDER: Submit your 23.3 scores to games.crossfit.com ASAP! ALL scores need to be submitted PRIOR to 7 PM

Workout of the Day

A. (repeat)

“Barbara Ann”
Five rounds of:
20 Handstand Push-ups
30 Deadlifts
40 Abmat Butterfly Sit-ups
50 Double-unders

Rest exactly 3 minutes after each round