Strength:-
5 x 3 Overhead Squat

Metcon:-
50 Cal row
50 OH Lunges 25/15kg plate
50 Situps
50 Pull ups
50 V-ups
50 OH lunges 25/15kg plate
50 Cal row

Crossfit Open 24.1

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

*Time cap: 15 minutes

35-lb (15-kg) dumbbell

Visit the CrossFit Games Website for Workout Description & Scorecard:

https://games.crossfit.com/workouts/open/2024

Strength:-
4 sets
2-4 Rope Climbs
Max set HSPU (strict or kipping) 10m handstand walk

3 rounds durante core

Metcon:-
5 rounds
10 T2B
20 Wallballs 9/6kg
30 DU’s

Strength:-
5 x 3 Hang Power Clean @ 85%

3 x 3 Push Press

12 min EMOM
1 – Bike (12/8 target cals)
2 – Burpee to target
3 – 8 x GTOH 55/35kg

Strength:-
5 x 3 Back Squat

3 x 5 (on each leg)
Weighted Box Step ups

8 min AMRAP
5 Power Snatch 6040kg
10 Pull Ups (RX+C2B)
15 Box Jumps 24/20

Hero Wod:- Macho Man

Killer #6
3 rounds
30/24 cal row
20 KB Swings 32/24kg
10 Push ups
into
3 rounds
30/20 cal bike
20 T2B
into
3 rounds of:
10 Burpee DB Box step ups 2×22.5/15kg 24/20″
5 Muscle-ups or 12 Chest to bar

Strength:-
5 x 3 Overhead Squat

Chipper
40 Hang power snatches 45/30kg
40 Situps
40 Deadlifts 45/30kg
40 V-Situps
40 Ring Rows
40 Burpees
40 Air Squats
40 DB Snatch 22.5/15kg
40 Cals

Strength:-
4 sets
2-4 Rope Climbs
Max set HSPU (strict or kipping) 10m handstand walk

3 rounds durante core

Metcon:-
750m/600m row buy in
then
21,15,9
KB STOH 2×28/20kg
T2B
into
750m/600m row buy in

Strength:-
5 x 3 Hang Power Clean @ 85%

3 x 3 Push Press

Metcon:-
6 min EMOM
7 Front Squat 55/35kg + 7 Burpees*
into
6 min EMOM
8 Pull ups + 8 HRPU’s*

*Choose a weight that you can BB cycle, then reduce reps to finish by 50sec mark