WODS: August 2020

2019 CrossFit Games Event 1
4 Rounds:
400m Run
3 x Legless Rope Climb
7 x Squat Snatch (185/130)
*20 MIN CAP*

*Scale 15 x Strict Chin Up for Rope Climbs*

"Tron"
30 x Clean & Jerk (225/155)
30 x Snatch (185/125)
30 x Ring Muscle Up
*30 MIN CAP*

Sub 1 Muscle Up = 1 C2B & 1 Ring Dip

14 MIN EMOM
7 x Deadlift (185/125)
7 x HSPU   [Strict]
7 x Ring Dip

*If you don't finish under a minute, finish that round and then pick up the next minute doing 1 fewer rep of each movement*

50 x Wall Ball (20/14)
40 x Pull Up
30 x Bar Facing Burpee
20 x Power Clean (135/95)
10 x Ring Muscle Up
*14 MIN CAP*

12 MIN AMRAP:
15 x Box Jump (24/20)
8 x Squat Clean (115/85)

5 Rounds
New Round Every 4 MIN
400m Run

Then

21-15-9
Shoulder 2 Overhead (135/95)
Toes 2 Bar
*6 MIN CAP*

20 MIN AMRAP:
5 x Burpee Bar Muscle Up   [Ring]
10 x Handstand Push Up   [Strict]
15 x Toes 2 Bar

10 Rounds:
5 x Hang Clean
5 x Jerk
10 x Back Squat
Rx: (155/105)   [185/125]
*15 MIN CAP*

12 MIN AMRAP:
3-6-9-12-15-18-21-...
Ring Dip
Deadlift (185/125)
Bar Facing Burpee

Frantasy Land
21-15-9
Thruster (95/65)
Pull Up
15-12-9
Thruster (115/75)
C2B Pull Up
12-9-6
Thruster (135/95)
Bar Muscle Up
*25 MIN CAP*

E2MOM x 8 Rounds
200m Run

Then

9 MIN AMRAP:
15 x KB Swing (32/24kg)
100 x Double Under

21-15-9
Snatch (115/85)
Box Jump (30/24)
*9 MIN CAP*

50 x Wall Ball (20/14) to 10'
40 x Hang Clean (95/65)
30 x Toes 2 Bar
20 x Bar Facing Burpee
10 x Ring Muscle Up
20 x Bar Facing Burpee
30 x Toes 2 Bar
40 x Hang Clean (95/65)
50 x Wall Ball (20/14) to 10'

*5 x Burpee each time you break a set
*13 MIN CAP*

"Cindy"
20 MIN AMRAP:
5 x Pull Up
10 x Push Up
15 x Air Squat

3:00 Max Reps Clean

*Rest 1 Min*

3:00 Max Reps Front Squat

*Rest 1 MIN*

3:00 Max Reps Shoulder to Overhead

*Score is Total POUNDS Lifted. Choose your weight wisely!*

10-9-8-7-6-5-4-3-2-1
Deadlift (225/155)   [275/185]
Handstand Push Up   [Strict]
*12 MIN CAP*

6 Rounds:
20 x Ring Push Up
30 x Wall Ball (20/14) to 10ft
*12 MIN CAP*

3 Rounds:
20 x Bar Facing Burpee
400m Run
10 x Hang Squat Snatch (95/65)   [135/95]
*16 MIN CAP*

9-7-5
Ring Muscle Up
Clean & Jerk (155/105)
*9 MIN CAP*

15 MIN AMRAP:
20 x Pull Up
40 x Air Squat
20 x Handstand Push Up

5 Rounds:
20 x Box Jump Over (30/24)
15 x KB Swing (32/24kg)
10 x Deadlift (225/155)
*17 MIN CAP*