Whats Up ?

The first part of our workout today will prime us for the squat snatches in the conditioning piece. We’ll complete this 5 rep complex on the minute for 10 minutes. Choose a light weight across the board that allows for excellent technique .. Following our technique complex is a ascending ladder couplet of squat snatches and toes to bar .We’ll score total reps of this workout over the 9 minutes.


Snatch Complex

On the Minute x 10:
1 Snatch Deadlift
1 Hang High Pull
1 Hang Power Snatch
1 Overhead Squat
1 Squat Snatch


” Whats Up ? ”

3 Squat Snatches (42.5/30)
3 Toes to Bar
6 Squat Snatches (42.5/30)
6 Toes to Bar
9 Squat Snatches (42.5/30)
9 Toes to Bar

Add 3 Reps Per Round

Snake Eyes

A long pacer today with a big multi plane accessory movement built into a high cardiac output triplet. Pacing is required and a good understanding of maintaining quality till the end.


” Snake Eyes ”

10 Rounds For Time :
10 Dumbbell Renegade Rows (2 x 22.5/15’s)
30 Double Unders
12/9 Cal Bike

CAP 30:00

Wise Men

Interval barbell work with increasing loads then a 7 minute window for you to build to something very heavy. In order to mimic CF Open conditions we are sometimes asked to max out when under fatigue. Your mechanics will ultimately save you here.


” Wise Men ”

On the 0:00

3 Power Cleans (60/40)
3 Front Squats (60/40)
3 Push Jerks (60/40)

Rest 3 Minutes

3 Power Cleans (70/45)
3 Front Squats (70/45)
3 Push Jerks (70/45)

Rest 3 Minutes

3 Power Cleans (80/50)
3 Front Squats (80/50)
3 Push Jerks (80/50)

On the 20:00

7 Minutes to Build to a Heavy Complex:
1 Power Clean
3 Front Squats
1 Shoulder to Overhead

Pull It Together

Building capacity and developing a ‘steady gear’ or a work rate that allows a good pace thats sustainable. Lots of box jumps/ step overs lately and a good opportunity to refine your feet and hand position and breathing patterns.Heavy deadlifts and rowing and a new movement in the metcon, a single arm dumbbell burpee box step up over.


” Pull it Together ”

Burpee Cycling

On the 0:00

A/ 50 Burpee Box Jump Overs

CAP 6:00

On the 7:00


Row 600/500 m

9 Deadlifts (125/85 kg)

12 Single DB Burpee Box Step Overs (1 x 22.5/15)

Post 2 separate scores.


We start our week with heavy squats with the goal being a heavy double. Aim to start at 55-60% 1RM and build from there. Our conditioning piece involves movements highly likely to be seen in the up coming CrossFit Open. Have a strategy to break up your sets and aim to finish the 15 minutes strong.


On the 2:30 x 5 Sets:
Set 1: 10 Back Squats
Set 2: 8 Back Squats
Set 3: 6 Back Squats
Set 4: 4 Back Squats
Set 5: 2 Back Squats


” Bootleg ”

21 Wallballs
18 Single Dumbbell Alternating Power Snatches (22.5/15)
15 Toes to Bar
12 Box Jump Overs (50/60 cm)