Workout of the Day

Make-up day

Choose a workout that you may have missed from previously in the week and complete it.  Log your results on that day’s post.

Workout of the Day

For time:

30 Muscle-ups

Use minimal to no banding on a bar if you cannot do muscle-ups on rings. If unable to perform banded bar muscle-ups, use a 3:1 ratio of pull-ups and dips to muscle-ups. Use a 2:1 ratio for the pull-ups if chest-to-bar.

Workout of the Day
Overhead Squat
Find your 1 rep max.
Use a 1-1-1-1-1-1-1-1-1-1 rep scheme

Workout of the Day

2k Meter Row
then
For time:
50 burpees

Rest exactly 3 minutes between events.

Workout of the Day
Complete as many rounds as possible in 20 minutes of:
75/55 pound Deadlift, 10 reps
75/55 pound Hang squat clean, 8 reps
75/55 pound Push-press, 6 reps

Workout of the Day
CrossFit Games Open Workout 17.1

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Time cap: 20 minutes