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Main – CrossFit Weightlifting Power Snatch (Power Snatch + Squat Snatch) Power Snatch + Squat Snatch – quickly work up to a heavy set, no fails – this should not take more than 10 minutes. Back Squat (EMOMx10 1 rep, across) Metcon Metcon (Time) 3 RFT: 60 DU 30 WB 20/14 15 DL 245/175

Main – CrossFit Weightlifting Jerk (Log your heaviest load) Metcon Metcon (Weight) EMOMx15 5 rounds of: Min 1 – 7 Push Jerks at 60% of best lift from #1 Min 2 – :45 second hollow hold Min 3 – 5 strict pull-ups**The Push Jerk can come off the rack.**

Main – CrossFit Metcon Metcon (Time) For time: 10-9-8-7-6-5-4-3-2-1 Front Squat, 155/135 200m Run after every round.

Main – CrossFit Weightlifting Front Squat (5×5, across) Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double undersWomen’s RX Box Jump 20″ KB

Main – CrossFit Metcon Dubai (Time) For time: 400m run 30 Front Squats 155/105 400m run 30 Hang Cleans 155/105 400m run 30 Squat Cleans 155/105 400m run

Main – CrossFit Weightlifting Bench Press (2 Rep Max) Team Bench Press: Class Average Bench press for 2 Rep max Bench Press. This will be the total weight divided by the number of people in class i.e. If only 2 people are in class for example Brandon does 2 reps at 250 and Kim does

Main – CrossFit Metcon CrossFit Games Open 14.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65# 6 Bar Facing Burpees 3 Thruster,

Main – CrossFit Weightlifting Front Squat (10-8-6-4-2 Front Squats -increase weight every set) Metcon Metcon (Time) For Time: 50-40-30-20-10 Wall Balls 100-80-60-40-20 Double unders

Main – CrossFit Metcon Death by Power Clean, 155/105 (AMRAP – Rounds and Reps) Death by Power Clean, 155/105 – RX will start with 155/105 and give it everything you have. If you are unable to complete 12 rounds with this weight, drop the weight to 135/95 and start over. – If you are unable

Main – CrossFit Weightlifting WOD is first today then strength. Back Squat (5×5, across) Metcon 1: Metcon (Time) 30 Chest-to-Bar Pull-Ups 400m Row 15 Overhead Squats (135/95) 800m Row 15 Overhead Squats (135/95) 400m Row 30 Chest-to-Bar Pull-UpsWOD is first today then strength. ADV RX after the WOD 3: Metcon (Weight) EMOMx10 Odd: 3 TnG