Skill:-
5 x 3+ RMU
Beginners
High ring kipping skill
3 x 3 Low ring RMU’s or Box RMU’s

Crossfit Games Event 2 – Pig Flip become Clusters
In pairs for time:
10 Clusters YGIG 85/55kg
25 chest-to-bar pull-ups
50 toes-to-bars
100 wall-ball shots 9/6kg (RX+12/9kg)
50 toes-to-bars
25 chest-to-bar pull-ups
10 Clusters YGIG 85/55kg
*Reps shared apart from where YGIG stated

Strength:-
4×5 Push jerks
3×15 straight leg plate situps

For time:-
80 double unders
40 alternating KB push press 24/16kg
20/15 Cal Row
20 alternating KB snatch 24/16kg
10 Strict HSPU
20 alternating KB snatch 24/16kg
20/15 Cal Row
40 alternating KB push press 24/16kg
80 double unders

Strength:-
E2MOM
4 x 5 Weighted dips
4 x 8 Strict Pull ups
then
3 x max chin over the bar holds (supinated grip)
90secs rest in between sets

Metcon:-
10 min Amrap
5 Snatch (any style) 70/50kg
10 DB Box step overs 2×22.5/15kg
15 Situps

Strength:-
Back Squat pyramid
10-8-6-4-2-2-4-6-8-10
second set must be heavier than the first

Helen:-
3 rounds
Run 400m
21 KB Swings 24/16kg
12 Pull ups

Advanced, take on Helena
3 rounds
Run 400m
12 BMU
21 DB snatch 22.5/15kg

Strength:-
For 20 mins compete
3 power clean (touch and go) on even mins
8 chest bar pull ups on odd*

Metcon:-
15-12-9
HSPU
Front Squats 70 / 50kg
Bar facing burpees

Strength:-
5 x 5 Bench Press or Floor Press
10 Pistols on each leg between sets

E3MOM X 15mins
15/12 cals (any machine)
9 Power Snatch 55/35kg
12 V-ups

Hero wod:- Bruck

Strength:-
Deadlift 5 x 5

Metcon:-
Nancy
5 rounds
400m Run
15 Overhead Squats 42.5/30kg

Gymnastic skill
EMOM practice time (12 mins)
1 – DU’s / Crossovers
2 – V-ups / GHD situps / L-sit hold
3 – Your choice to work on T2B, Pull ups, C2B, Butterfly or Kipping*
*Intermediate work on volume 10reps min
**Advanced pick a skill and work on volume 15 reps+

10min AMRAP
2 Strict HSPU
2 front rack lunge 60/40kg (4 in total)
4 Strict HSPU
4 front rack lunge 60/40kg(8 in total)
6 Strict HSPU
6 front rack lunge 60/40kg etc (12 in total)
then 8,8
10,10
12,12
*30m KB farmers carry 2×24/16kg

Strength:-
Power Snatch
3-3-3
2-2-2
1-1-1

8 mins handstand practice

6 min AMRAP
5 DB deadlift
5 DB hang power clean
5 DB front squats
5 DB STOH
2×22.5/15kg