WODS: August 2017

15 MIN EMOM:
3 x Hang Power Clean

Then

21-15-9
Thruster (75/55)
Toes 2 Bar
Box Jump (24/20)
*9 MIN CAP*

5 Rounds:
90 x Double Under
15 x KB Swing (32/24kg)   {24/16kg}
10 x Front Squat 2x(32/24kg)   2x{24/16kg}
*KB Handles Must Touch on Front Squat*
*16 MIN CAP*

10 MIN AMRAP:
6 x Strict HSPU   {Kipping}
7 x Bar Facing Burpee
8 x Deadlift (205/135)   {135/95}

Tron
30 x Clean & Jerk (225/155)
30 x Snatch (185/125)
30 x Muscle Up
*30 MIN CAP*
*Sub 30 x C2B & 30 x Ring Dip for MU*

5 Rounds:
20 x Back Squat (135/95)
60 ft Handstand Walk 
*14 MIN CAP*
*Sub 30 x Shoulder Touches for HS Walk*

3 Rounds:
400M Run
8 x Clean & Jerk (185/125)
10/6 x Muscle Up
*16 MIN CAP*
*Sub 2 x Ring Dip for MU*

1-1-1-1-1-1-1
Squat Snatch
*20 MIN CAP*
Then
15-12-9
1-Arm Overhead Squat (24/16kg)
Strict HSPU
*9 MIN CAP*

12 MIN AMRAP
21 x Deadlift (205/135)
21 x Burpee Box Jump (24/20)

10 MIN EMOM:
1 x Power Clean
3 x Front Squat
*Use Same Weight Across*
*Post Weight Used*

Then
"Angie"
100 x Pull Up
100 x Push Up
100 x Sit Up
100 x Air Squat
*20 MIN CAP*

Last Done
26 JULY 2016

6 Rounds:
10 x Hang Clean (135/95)
15 x Ring Push Up
20 x Box Jump Over (24/20)
*14 MIN CAP*

"Frantasy Land"
21-15-9:
Thruster (95/65)
Pull Up
15-12-9:
Thruster (115/75)
Chest 2 Bar Pull Up
12-9-6:
Thruster (135/95)
Bar Muscle Up
*25 MIN CAP*
*Scale Down to Ring Row/Pull Up/C2B*

Power Snatch
1-1-1-1-1-1-1
*20 MIN CAP*
*Post Weight to Score*
Then
5 Rounds:
10 x Push Jerk (2 x 24/16kg)   {2 x 16/12kg}
10 x Toes 2 Bar
*9 MIN CAP*

18 MIN AMRAP:
30 x Deadlift (115/75)   {75/55}
30 x Wall Ball (20/14) 10'   {9'}
30 x Burpee Box Jump (24/20)

20 MIN:
1-1-1-1-1-1-1
Hang Squat Clean
*Post Weights Completed or failed at each single
Then
7 MIN AMRAP:
50 x Double Under
10 x Overhead Squat (135/95)

15 MIN EMOM:
1 x Power Snatch
3 x Overhead Squat
*Use Same Weight Throughout*
*Post Load to Score*
then
21-15-9
Hang Clean 
Push Jerk 
2 x (24/16kg)   {16/12kg}
*80 ft 1 Arm Overhead Lunge After Each Set*
*12 MIN CAP*

12 MIN EMOM:
Even: Triple Unders
Odd: Strict Pull Ups
Then
30 x Ring Push Up
60 x Alternating Jumping Lunge
90 x AbMat Sit Up
60 x Alternating Jumping Lunge
30 x Ring Push Up
*10 MIN CAP*

18 MIN AMRAP:
5 x Deadlift (315/205)   {205/135}
7 x KB Swing (32/24kg)   {24/16kg}
9 x Wall Ball (20/14) 10ft

Schmalls
800M Run
Then
2 Rounds:
50 x Burpee
40 x Pull Up
30 x Pistol
20 x KB Swing (24/16kg)
10 x HSPU
Then
800M Run
*25 MIN CAP*

36 x Bear Complex (155/105)
*15 MIN CAP*

18 MIN:
Every 3 Minutes
10 x Power Clean (135/95)
10 x Bar Facing Burpee
5/3 Muscle Up
*If you don't finish under 3 MIN, continue to work unti finished, then pick up at top of next 3 MIN mark.
*Post # of completed Rounds*
*Scale MU with 1:1 C2B Pull Up*

Catch KR and the rest of the CrossFit Games athletes compete all weekend on games.crossfit.com

18-15-12-9-6-3
Thruster (95/65)
Toes 2 Bar
*12 MIN CAP*

*How to watch the 2017 Reebok CrossFit Games*

15 MIN EMOM:
Squat Snatch
*Post Load w/ Score
Then
300 x Double Under
1200M Run
200 x Double Under
800M Run
100 x Double Under
400M Run
*20 MIN CAP*

21-15-9
Deadlift (225/155)
Handstand Push Up
Last Done May 9, 2017