Every year (so far), there has been a repeat workout in the Open. While we never know what could happen, this is Coach P’s guess: a repeat of 13.1. Burpees must be to a target 6 inches from standing reach and snatches may be any way – power, squat, split, etc. We will warm up to a heavy snatch and then do this workout. Pick 3 weights to use (perhaps from suggested scaling) where that 2nd set is challenging, but doable, and the third set is fairly difficult. NOTE: At the end of each set of 30 snatches, the time should be noted. This is a special tiebreaker and we should get used to noting it in case it comes up in the Open. Open WOD 13.1: In 17 minutes: 40 burpees 30 snatches, 75/55# 30 burpees 30 snatches, 135/75# 20 burpees 30 snatches, 165/100# 10 burpees ME snatches, 210/120# in...Read more

Today’s workout is a barbell complex sandwiched between double unders and rowing. Keep in mind that you’ll want to go directly from your 12th deadlift into your 1st hang power clean and also your 9th hang power clean into your 1st jerk. Otherwise you’ll need to do extra reps just to pick up the bar. If you finish on the row, each calorie counts as a rep. “DT Sandwich” AMRAP in 25 minutes: 45 double unders 12 deadlifts, 155/105# 9 hang power cleans, 155/105# 6 jerks, 155/105# 20 calorie rowRead more

Find your max power snatch – pulling from the ground and landing in a quarter squat above parallel. Focus on bringing the bar into your hips instead of just ripping it straight off the ground. The metcon is a 10->1 triplet of box jumps, toes-to-bar, and push-ups for time. For TTB and/or push-ups, you might want to scale the number or movement to an easier progression. Strength 1RM Power Snatch Conditioning For Time 10-9-8-7-6-5-4-3-2-1 box jumps, 24/20″ toes-to-bar push-upsRead more

Find a 2 rep max front squat – focus on keeping those elbows up and keeping them from dropping at the bottom of your squat. “Kalsu” is a named after Lt. Robert Kalsu – the only American professional football player killed in the Vietnam War. Normally the total number of thrusters is 100, but you’ll soon see why we are “only” doing half today. We are also capping this workout at 18 minutes. Strength 2RM Front squat Conditioning “Half Kalsu” For time: 50 thrusters, 135/95# EMOM 5 burpees time cap: 18 minutesRead more

Warm up your deadlift to the heaviest weight you’ll use in round 3. Then deload to a light weight for round 1. Space your increments out so the jump between round 1 and 2 is bigger than 2 and 3. For the pull-up portion, figure out 3 different ways to do muscle-ups/pull-ups and do them in decreasing order. For instance, if you don’t have muscle-ups, you might want to do ring pull-ups/chest-to-bar/pull-ups. Or you might do blue band/green band/ring row. Try not to do exactly the same thing for each round. Your score is total reps across all 3 rounds. AMRAP in 5 minutes: 15 deadlifts, 155/105# 5 muscle-ups rest 2 minutes AMRAP in 5 minutes: 10 deadlifts, 225/155# 10 chest-to-bar pull-ups rest 2 minutes AMRAP in 5 minutes: 5 deadlifts, 275/185# 15 pull-upsRead more