WOD Explorer

10 Min AMRAP 3 Rounds of - - 15 Wall Ball Shots - 12 Toes to Bar - 9 Cleans (Weight#1) - 6 Shoulder to Overhead (Weight#1) Then, in the remaining time Amrap : - 15 Wall Ball Shots - 12 Toes to Bar - 9 Cleans (Weight#2) - 6 Shoulder to Overhead (Weight#2) Score: Total reps completed in 10 minutes.

In A 14min Window, Complete : 25 Cal. Row 30 Box Jump Overs 20 C2B 15 Thruster 60/40 25 Box Jump Overs 15 C2B 10 Thruster 60/40 20 Box Jump Overs 10 C2B 5 Thruster 60/40 In The Remaining Time Row As Many Calories As Possible.

1 Min AMRAP Max C2B Followed By: 2 Min AMRAP Max Wall Ball Shots Followed By: 3 Min AMRAP 12 DB Deadlifts 9 DB Hang Clean 6 DB Shoulder to Overhead Score: Total Reps

For Total Time: 3 Rounds of: 10 Snatches 12 Bar-facing Burpees Then, rest 3 minutes before continuing with: 3 Rounds of: 10 Bar Muscle-ups 12 Bar-facing Burpees Score: Time Completed

FOR TIME: - 30 CLEAN AND JERK (70/45) - 60 BBJO - 30 CLEAN AND JERK REST 4' *SCALED (50/35)

EMOM 8': ATHLETE A: MAX CAL ROW ATHLETE B: SANDBAG BEARHUG HOLD *change athlete every minute REST 4'

2 ROUNDS: - 15 SYNC HANG SNATCH - 2DB @22’5/15 BARBELL @50/35 - 30 T2B 2 ROUNDS: - 15 SYNC HANG SNATCH - 30 C2B PULL UPS REST 4'

AMRAP 6' - 8 2DB THRUSTERS @22'5/15 - 8 2DB STEP OVERS *SCALED: @15/10

A. FOR TIME: 21-15-9 - FRONT SQUAT @80 - BAR MUSCLE UP SYNC REST 1' AND START B. B. 6' TO GO FOR A MAX REP OF: - CLEAN AND JERK

PIn a total time of 8 Min From 0-2 Max Toes to Ring 1 min rest From 3-5   Max Burpees Face to Line 1 min rest From 6-8   Max Db Thrusters Score: Total Reps *Elite Men - Master Men 35-39 Db 22.5 *Elite Women  - Scaled Men Db 15kg *Advance Men - Master Men 40+ Db 20kg *Advance Women - Master Women 35+ D b 12.5kg *Scaled Women Db 10kg

A) FOR TIME  1000 Row B) In the remaining Time of 9 Minutes Find Max Weight of Complex 3 Hang Squat Clean + 1 Shoulder to OH Score 1: Time of Row Score 2: Max Weight

AMRAP x 7 min Buy-in: 100 Double Unders then  3-6-9-12-15-18-21... Dbl Db Snatch *Every Round: 2 Blocks Handstand Walk (one block is 4 meters, back and fourth) *Elite Men - Master Men 35-39 DB 22.5 *Elite Women Db 15kg

For Time 30 Box Jump Overs 20 Overhead Squats 10 Bar Muscle Ups TC: 4 Min *ELITE MEN, MASTER MEN 35+ - 24 inch/ 60 kg *ELITE WOMEN - 20 inch/ 45 kg *ADVANCE MEN, MASTER MEN 40+ - 24 inch/ 50 kg

FOR TIME 30-20-10 Alternate Pistols 6-4-2 Rope Climb 9-6-3 Clean & Jerk (Increasing Weight) TC: 10 Min Clean & Jerk weights Round 1 - 60 Round 2 - 80 Round 3 - 100

FOR TIME 30-20-10 Alternate Db Front Rack Reverse Lunges 3-2-1 Rope Climb 9-6-3 Clean & Jerk (Increasing Weight) TC: 10 Min DB 15/10 Clean & Jerk weights Round 1 - 40/25 Round 2 - 50/30 Round 3 - 60/35

For time: 20 wall-ball shots 18 box jump-overs 30 wall-ball shots 18 box jump-overs 40 wall-ball shots 18 medicine-ball box step-overs 66 wall-ball shots 18 medicine-ball box step-overs 40 wall-ball shots 18 box jump-overs 30 wall-ball shots 18 box jump-overs 20 wall-ball shots Time cap: 12 minutes ♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box ♂ 20-lb (9-kg) medicine ball, 10-ft target, 24-inch box

For time: 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 chest-to-bar pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 muscle-ups Time cap: 15 minutes ♀ 35-lb (15-kg) dumbbell ♂ 50-lb (22.5-kg) dumbbell

For time: 2 rounds of: 12 burpees over the bar 12 cleans, weight 1 12 burpees over the bar 12 thrusters, weight 1 2 rounds of: 12 burpees over the bar 12 cleans, weight 2 12 burpees over the bar 12 thrusters, weight 2 2 rounds of: 12 burpees over the bar 12 cleans, weight 3 12 burpees over the bar 12 thrusters, weight 3 Time cap: 16 minutes

For Time 1.25k Run 1.5k Ski 1.25k Run 1.5k Row 1.25k Run 75 Burpees Over Log Time Cap: 40 min

2 minute windows 10 Cal row 8 Burpees Max Number of Box Overs ( 20 inch. box over any way ) x 2 rounds (each athlete must complete 1 round each) 10 Cal row 8 Burpees Max Number of deadlifts (50kg) x 2 rounds (each athlete must complete 1 round each)

Clean & STOH Ladder 10 reps - 20kg 8 reps - 25kg 6 reps - 30kg 4 reps - 35kg 2 reps - 40kg *reps can be split between partners (doesn't have to be equal as long as rep amount is complete) https://www.youtube.com/watch?v=UUcXwF4shCg  

20 Knee Raises https://www.youtube.com/watch?v=G6ycYQ1bNG0   20 STOH ( 2 x 10kg dumbells)  20 Snatch ( 1x 10kg dumbell)  https://www.crossfit.com/essentials/the-dumbbell-power-snatch   20 KBS ( russsian  standard 16kg) https://www.youtube.com/watch?v=OPcG_thX6Dc   100 skips  *reps can be split between partner (one work/one rest) 

Back Squat + Shoulder to overhead 15 minutes to achieve 5 rep MAX in Back Squat and 3 rep MAX in shoulder to overhead. Use the time to your liking but must complete your back squat first https://www.crossfit.com/essentials/the-back-squat   https://www.youtube.com/watch?v=UUcXwF4shCg   Score = Combined weight for both athletes in both lifts.

WOD 1 10 DOUBLE DUMBBELL STEP OVER THE BOX 10 DOUBLE DUMBBELL HANG CLEAN (DUMBBELL: 22.5/15 kg for all the divisions) ... AFTER 6 MIN YOU HAVE 1 MIN REST AND THEN START WITH WOD 2 WOD 2 0 GROUND TO OVERHEAD 10 GROUND TO OVERHEAD LOAD THE BARBELL LOAD THE BARBELL 10 GROUND TO OVERHEAD 10 GROUND TO OVERHEAD LOAD THE BARBELL LOAD THE BARBELL 10 GROUND TO OVERHEAD 10 GROUND TO OVERHEAD LOAD THE BARBELL weight: 50/25 KG; 60/35 KG; 70/35 KG; 80/45 KG; 90/45 KG; 100/55 KG …. ... AFTER 6 MIN YOU HAVE 1 MIN REST AND THEN START WITH WOD 2 WOD 3 30 BURPEES OVER THE BARBELL 30 TOES TO BAR ATTENZIONE: PARTENZA DA SOTTO LA SBARRA (IN CASO OPPOSTO 1 NO REP) ATTENZIONE: COLLOCA IL BILANCIERE A DUE METRI DALLA SBARRA

LIFTMAS 25.1 IN 12 MINUTES FIND YOUR 1RM OF: 1. Front Squat (6 Min.) 2. Jerk (6 Min.)

LIFTMAS 25.2 For Maximum Reps: EMOM for as Long as Possible  3 Power Cleans 3 Front Squats 3 Jerks *65% OF YOUR JERK WEIGHT FROM WEEK 1 Minimum weight is 20/15kg Tiebreaker: Wenn ein Athlet der Meinung ist, dass er keine weitere vollständige Runde mehr absolvieren kann, darf er im verbleibenden Zeitfenster so viele Jerks wie möglich ausführen. Diese Jerks dienen als Tiebreaker, um Athleten, die dieselbe Rundenzahl erreicht haben, zusätzlich zu unterscheiden.

LIFTMAS 25.3 For Maximum Total Weight: AMRAP x 10 Minutes 1-2-3-4-5-6-7-… Snatches 3-6-9-12-15-18-21-… Deadlifts DB Bench Press *Choose your own weight. Your score will be weight x reps Same weight for BB Separate weight for DB’s SCORE A = BB Weight x Reps SCORE B = DB Weight x Reps SCORE A + B / 100

For time- 6x800 Meters relay run Partner A- 800 meters Partner B- 800 meters Partner A- 800 meters Partner B- 800 meters Partner A- 800 meters Partner B- 800 meters

EMOM 0:00-1:00- 21 Cleans @42.5/60kg 1:00-2:00- Rest & Load 2:00-3:00- 18 Cleans @47.5/70kg 3:00-4:00- Rest & Load 4:00-5:00- 15 Cleans @52.5/80kg 5:00-6:00 Rest & Load 6:00-7:00- 9 Cleans @57.5/90kg 7:00-8:00- Rest & Load 8:00-9:00 6 Cleans @65/100kg 9:00-10:00- Rest & load 10:00-11:00- AMRAP @72.5/110kg

Partner 1 - 10/8 Cal bike + 6 DB Thrusters Sync' - 6 Burpees over DB Partner 2 - 10/8 Cal bike + 6 DB Thrusters Sync' - 6 Burpees over DB Partner 1 - 10/8 Cal bike + 6 DB Thrusters Sync' - 6 Burpees over DB Partner 2 - 10/8 Cal bike + 6 DB Thrusters Sync' - 6 Burpees over DB Partner 1 - 8/6 Cal bike + 5 DB Thrusters Sync' - 5 Burpees over DB Partner 2 - 8/6 Cal bike + 5 DB Thrusters Sync' - 5 Burpees over DB Partner 1 - 8/6 Cal bike + 5 DB Thrusters Sync' - 5 Burpees over DB Partner 2 - 8/6 Cal bike + 5 DB Thrusters Sync' - 5 Burpees over DB Partner 1 - 6/5 Cal bike + 4 DB Thrusters Sync' - 4 Burpees over DB Partner 2 - 6/5 Cal bike + 4 DB Thrusters Sync' - 4 Burpees over DB