METCON
5 rounds
2min AMRAP
15/12 cals row
10 burpees
Max toes to bar
2min rest between rounds
Note: Each round is an all out effort
Score is reps per round
Maintenance/Mobility
10min
Accessory work
Shoulders of steel
Arnold press 3×10
Weightlifting
Hip clean + pause bottom squat 5×5
Gymnastics
Handstand walk 100ft
Core
Weighted back extensions 3×10
METCON
30 power snatch
Rest 5min
30 clean and jerks
Rest 5min
30 ring muscle ups
White Firebreathers
Power snatch 75/55
Clean and jerks 95/65
Pull ups
Silver Firebreathers
Power snatch 115/85
Clean and jerks 135/95
Chest to bar pull ups
Gold Firebreathers
Power snatch 135/95
Clean and jerks 165/115
Bar muscle ups
Legendary Firebreathers
Power snatch 185/125
Clean and jerks 225/155
Ring muscle ups
Teams of 2 version
Power snatch 135/95
Clean and jerks 155/105
Ring muscle ups
*Share the reps as needed
Accessory work
Crossover symmetry 3 movements
Weightlifting
30 barbell snatch balance
Gymnastics
Accumulate 2min of Front planche
Core
50 GHD sit ups
Strength 20min
4 sets
7 front squats
13 back squats
Weight at 65% of 1RM front squat
METCON
400m run
100 double unders
40/28 cals bike or row
10 paralettes handstand push ups
Lite/beginners
For time:
400m run
100 single unders
40/28 cals bike or row
10 hand release push ups
Accessory work
Shoulders of steel
Dumbbell lateral raises 3×10
Weightlifting
30 barbell split jerks
Gymnastics
Accumulate 1min of L-set
Core
3 rounds
30sec side plank right
30sec plank
30sec side plank left
For time:
500m swim
METCON
9min AMRAP
9 front squats 135/95
7 bar facing burpees
5 shoulder to overhead 135/95
Rest precisely 5min
1mile run
Maintenance/Mobility
5min
“TRIFECTA”
Gymnastics
Skills
Kipping pull ups/butterfly pull ups 10min
Bar/ring muscle ups 10min
4 rounds for time:
6 strict toes to bar
6 hand release push ups
6 pistols right
6 pistols left
Weightlifting
7 sets
Clean and jerk complex
1 hip clean
1 hang clean
1 low hang clean
3 split jerks
Clean pulls @110% of 1RM clean and jerk
3-3-3-3
Firebreathers
For time:
For time:
15 Snatches, 115/75 lbs
15 Chest-to-bar Pull-ups
20 Box Jump Overs, 24/20 in
12 Snatches, 135/95 lbs
15 Chest-to-bar Pull-ups
20 Box Jump Overs, 24/20 in
9 Snatches, 155/105 lbs
15 Chest-to-bar Pull-ups
20 Box Jump Overs, 24/20 in
6 Snatches, 185/125 lbs
15 Chest-to-bar Pull-ups
20 Box Jump Overs, 24/20 in
3 Snatches, 225/145 lbs
15 Chest-to-bar Pull-ups
20 Box Jump Overs, 24/20 in
Time cap: 15 minutes
Skills
Rowing mechanics 5min
Handstand push and kipping handstand push ups 5min
METCON
11min AMRAP
2000m row
then
Max handstand push ups
Lite/beginners
11min AMRAP
2000m row
then
Max push ups
Cooldown
800m run slow pace
Accessory work
Shoulders of steel
Dumbbells lateral raises 3×10
Weightlifting
Snatch grip push press 3×5
Gymnastics
Accumulate 90sec of:
Front planche hold
Core
Tabata med ball russian twist 20/14
Strength
Power clean + push jerk touch and go
5-5-5-5-5
Barbell split jerks
5-5-5
METCON
For time:
21-15-9
Deadlifts 225/155
Bar facing burpees
Scaled
For time:
21-15-9
Deadlifts 155/105
Bar facing burpees
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
Clean grip sots press 3×5
Gymnastics
Accumulate 1min of ring support
Core
GHD dumbbell press 3×10
Strength
4 sets
7 front squats
13 back squats
*Load at 55% of 1RM front squat
METCON
10min AMRAP
5 strict pull ups
10 push ups
15 box jump overs 24/20
Lite/Beginners
10min AMRAP
5 ring rows
10 knee push ups
15 step overs 24/20
Rx+
10min AMRAP
5 L-pull ups
10 ring dips
15 box jump overs 24/20
Accessory work
Shoulders of steel
Banded KB overhead walk 4x20ft
Weightlifting
Pause split jerks 3×5
Gymnastics
Accumulate 1min of front planche
Core
Side plank 4x30sec each side
Strength
Touch and go power snatch
5-5-5-5-5
Barbell snatch balance
5-5-5
METCON
CrossFit Games 13.4
7min AMRAP
3 clean and Jerks 135/95
3 toes to bars
6 clean and Jerks 135/95
6 toes to bars
9 clean and Jerks 135/95
9 toes to bars
…
Continue increasing reps by 3 each round until time is complete
Lite/Beginners
7min AMRAP
3 clean and Jerks 95/65
3 knee raises
6 clean and Jerks 95/65
6 knee raises
9 clean and Jerks 95/65
9 knee raises
…
Continue increasing reps by 3 each round until time is complete
Accessory work
Shoulders of steel
Arnold press 3×10
Weightlifting
Snatch pulls @110% of 1RM
3-3-3-3
Gymnastics
Strict chest to bar pull ups 3×8
Core
3 rounds
20 GHD situps
20 back extension
10sec L-sit hold
