Warm-up
3 rounds:
50 singles
250-meter row

Workout
30-20-10 reps for time:
Toes-to-bars
Kettlebell walking lunges (24/32 kg)

Make-up Day

____________

Read “Games Athletes Get Real About Postpartum Experience” from Games.CrossFit.com

Warm-up
20 box step-ups
20 squats
20 medicine-ball front squats
200-meter jog

Workout
Kelly
5 rounds for time:
Run 400 meters
30 box jumps (24/20 in.)
30 wall-ball shots (20/14 lb.)

Warm-up
800-meter run
10 minutes of handstand practice

Workout
Max reps of each lift at 125/85 lb.:
Shoulder press
Push press
Push jerk
*Rest as needed between efforts

—Then—

Accumulate 50 hip extensions and 50 GHD sit-ups

Warm-up
2 rounds:
15-calorie row
20 dumbbell deadlifts

Workout
3 rounds for time:
25 alternating dumbbell snatches (50/35 lb.)
20 pull-ups
15-calorie row
10 toes-to-bars

Rest Day

____________

Watch “Never Give In - 2020 CrossFit Games” from CrossFit.com

Warm-up
3 rounds:
10 air squats
10 burpees

Workout
2-rep-max front squat

—Then—

12-minute AMRAP:
60 double-unders
30 sit-ups
15 front squats (135/95 lb.)

Warm-up
200-meter jog
10 dumbbell floor presses
10 dumbbell presses
200-meter jog
10 bent over rows
5 kip swings
5 pull-ups

Workout
3 rounds for time:
5 handstand push-ups
10 push-ups
15 burpees
20 air squats
200-meter run
5 strict pull-ups
10 chest-to-bar pull-ups
15 pull-ups
20 air squats
200-meter run

Make-up Day

____________

Read “Heavy, Light and Medium” from the CrossFit Journal archives

Warm-up
400-meter jog
Stick mobility/drilling

With a stick:
Deadlift
Clean and jerk
Thruster
Burgener warm-up

With an empty barbell:
Deadlift
Clean and jerk
Thruster
Snatch

Workout
On a 3-minute clock:
Run 400 meters
In remaining time, max rep squat snatches (135/95 lb.)
Rest 2 minutes

On 3-minute clock:
Run 400 meters
In remaining time, max rep thrusters
Rest 2 minutes

On a 3-minute clock:
Run 400 meters
In remaining time, max rep power clean and jerks
Rest 2 minutes

On a 3-minute clock:
Run 400 meters
In remaining time, max rep deadlift