A Long 3-Rounder

3 Rounds, 7 Minute Clock:
800 Meter Run Buy-in

AMRAP w/Remaining Time of:
5 Power Cleans @70%
10 Burpees
10 Box Jumps (24/20)
10 Toes-to-bar

*Rest 2 minutes between rounds, pick up where you left off after run buy-in each round.

Split Jerk 2-2-1-1-1

Split Jerk for load:
#1: 2 reps @ 65%
#2: 2 reps @ 70%
#3: 1 rep @ 75%
#4: 1 rep @ 80%
#5: 1 rep @ 85%

Intervals – KB Snatch, Push, Dubz, Plank

16 Rounds – 30s Work, 30s Rest Rotating Through:
Hang Kettlebell Snatch (35/25)
Push-ups
Double Unders
Forearm Plank

*Alternate arms each round for snatches
*Score is total reps – 4 Rounds of each movement.

Rx+ 50/35

A Nice, Friendly “Atalanta”

For Time:
800 Meter Run Buy-in

Then 4 Rounds of:
15 Handstand Push-ups
12 Weighted Step-ups (35/25)
15 Pull-ups

800 Meter Run Buy-out

Rx+ (50/35), Chest-to-Bar Pull-ups, & pistols for step-ups

If you missed the CrossFit Games, here is the original workout the games athletes performed. THIS IS NOT TO BE PERFORMED BY ANYONE WHO IS NOT A PROFESSIONAL ATHLETE.

Atalanta – 1-mile run, followed by 100 handstand push-ups, 200 single-leg squats, 300 pull-ups, and another 1-mile run — all while wearing a weight vest (14/20) lb.

Deadlift 5-5-3-3-3

Deadlift for load:
#1: 5 reps @ 60%
#2: 5 reps @ 65%
#3: 3 reps @ 70%
#4: 3 reps @ 75%
#5: 3 reps @ 80%

Clean & Jerk Complex

6 Sets, Build Throughout:
1 Hang Power Clean
1 Squat Clean
1 Split Jerk
*Build throughout

Oh, Yeah. Intervals!

8 Rounds, 2 Minutes on the Clock:
2 Cleans (power or squat)
15 Mountain Climbers (L+R=1)
10 Sumo Deadlift High Pull (75/55)

Rx+ (95/65 sdlhp)
*Score is total reps – 216 possible
*Clean weight is athlete’s choice. Should be relatively heavy – ~70+%

Interval Friday

8 Rounds w/3 Minute Clock:
3 Power Snatches @75%
8 Burpee Box Jumps
10 Kick Sits
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