A1. Power Snatch @ 11X1; 2-3 x 6; rest 120 sec
A2. Ring Dips @ 2010; amrap x 6 sets; rest 120 sec
B. AMRAP KBS (2/1.5pd) in 45 sec; 45 sec rest x 3
C. GHD Raises @ 2020; 12-15 x 4 sets; rest 90 sec b/t sets

post loads and notes to comments
kip at bottom of rings is allowed
use bands for GHD raises to increase intensity
video power snatch; where are you in the 2nd pull?


Wes said...

a1. 115 x 11/135x2 x 6 sets
a2. 15/12/13/12/13/11
b. 24/22/22
c. subbed good mornings with 1.5 pood kb

power snatches at 135 were very very ugly today, not sure if i didn't have it or i smoked myself on 115. I was happy with kb swing performance more then I thought i could get.

History/Social Science said...

Started this week with your programming. It's great. I'm going to mix it with CFE and do a triathlon coming up here in about six weeks, so we'll see how it goes. Today's workout:

a1. 95x11/ 115x3x6 reps. I think I got the rep/set backwards. Oh well.
a2. 9/8/6/5/5/5
b. 17/16/17 w/70lb kb
c. 4x15 raises

Does the rep/set scheme go reps x sets, or sets x reps?

Corey said...

I am new here. What does the reference to 2010 and 2020 mean to do? Is there a reference key on the site?

Love the site and just want to understand the instructions specifically. Thanks

Kyle F said...

Corey. I'm new as well but I believe the first number is the negative count, the second number is the pause at the bottom, the third is the postive count and the fourth is the pause at the top. So 2010 means, 2 seconds on the negative movement, 0 second pause, 1 second on the positive movement and o second pause.

Correct me if I'm wrong.

Kyle F said...

oh and an X means explosive. (See A1 for today)

A1. 95,115,125,125,135,145*
A2. 24,15,20,17,15,15
B. 22,17,20
C. as Rx'd

*Need camera. And some official oly training would help.

Chris Dunkin said...

B: 22/23/23
C: 6/12/12

an adjustment of the thigh pads on the GHD raises made all the difference in the 2nd two sets.

Here's a video of my 135 snatch done after the workout. I had video'd everyone else and didn't have the presence of mind to video myself until after.

Lisa M said...

Hey Wes,

Just curious what chiro school you are at and what year you are in? I am a chiro graduated many many moons ago but love to see someone on fire with crossfit and hopefully with chiropractic

Wes said...

Im in my first Tri at New York Chiropractic college

Rory Hanlin said...


The Anvil crew needs next weekend's WOD's for this weekend. We were going to do them early because of conflict, as we had discussed.

email is

Paul said...

I noticed that crossfit LKN here in North Carolina has been copying the OPT workouts. This programming is spreading like wild fire!

Keep up the great work.

rwcorson said...

A1. Power Snatch - 118x3,128x3,132x2,134.5 fx2, I jumped up too quickly, increased rest to 3 mins, 134.5fx2, increased rest to 4 mins, 132x2, 134.5x2
A2. 19,15,15,12,10,10 as I increased the rest on A1. I decreased the rest on A2. to try to keep the rest time consistent for ring dips.
B. 21,21,19 grip failed at 17 on rd 3.
C. The tempo was way too slow for me to complete any reps, so I did 2010 for 2 sets and then 10X0 for the last 2 sets. 12,10,10,8
I need more work on all these movements.

deejay said...

A1. 135-145-162-176-186(2)-186(1) - really hit a wall all last set...
A. 10-10-10-10-8-9
B. 24-24-22
C. 14-13-11-10 no band

Rory Hanlin said...


Your invited as well. 0800 tomorrow starts the fun, if we get the WOD's...

Email me if you want to go and need directions

PTS said...

PS- 3x95,3x105,3x115,3x125,3x135,1x145.

Ring dips- 24,21,21,17,17,14

2 pd KBS- 24,24,20

GHD raises 15, 12x10lbs, 12, 12

Kept the weights light on the PS to realllly work on form. The snatch is like a golf swing to me right now, as soon as I fix one flaw another pops right up. Also once the weight gets heavy I lose the grip due to the pressure on my thumbs. The hook grip doesn't seem to help that for me.

Paul said...


Thanks for the invite, what part of NC are you?

Martin Altemark said...

Power Snatch: 2x 45kg, 47.5kg, 50kg, 50kg, 47.5kg, 47.5kg

Ring dips: 20, 16, 15, 11, 13, 11

Swings: 21, 19, 15

Stiff legged DL with 32kg KB

Not too happy with swings numbers falling so fast. Didn't have it mentally to push through today.

Erik Luber said...

A1, 40 kg x 3, 41x2, 40x3, 40x3, 40x3, 40x3
A2. 16, 14, 14, 12, 10, 9
B. 14, 12, 9 (1.75 pood)
C. 15, 5x 12 with green band

Not ready to move up in weight yet on the PS. Technique is definitely not where it needs to be, although getting significantly better. Last time doing PS @ 40 kg still had to do press ups, not today. Video really helped, last set much better than the first.
All ring dips strict with no kip at tempo, felt strong.
KBs were a total disaster, back felt tight, no mental toughness. Band GHD raises were surprisingly challenging.

joey warren said...

A1.95x3,115x3,135x3,135x3,155x1(fx3),155x3 (dropped bar from top on last set)
A2. 21,16,15,16,12,9
B1. 23,23,23
C1. 15,10,12,12 - last two sets could not hold tempo

Scotty Hagnas said...

PSn: 100x3;104x3;110x3x2x2x2 Kept these light enough to focus on staying on my heels and keeping the bar close.
Ring dips: 17/12/10/10/8/9
KBS 2p: 21/20/16
GHD raises: 12/12/12/12 No band needed, last 2 sets broken.
PWO: 40p/40c Butternut squash puree + lean grassfed ground beef.

Lisa M said...

damn that snatch!! must practice practice practice

A1: 75/80/80/85f/65/75 lowered weight on last two to work on technique because obviously it still totally sucks
A2: 11/10/8/9/7/6 my ring dips however have significantly improved - yay

B: 22/22/23 love kbs

C: 15 with 5lbs/14 (10lbs)/15(10lbs)/12(15lbs)

Coach or anyone : I am finding that this programming is amazing but with all the designated rest periods i am finding that i do not get the cardio component out of it that i did with the main site programming. Should i try and do the cfendurance site 2-3 times a week or what other recommendation would you have.

Thanks oh yeah holy crap my arms are SMOKED after this workout

Garage Crossfitter said...

power snatch
115 (3)
125(1) opps
145(1) forgot its only 6 sets

ring dips
20,16,16,17,11,12 (tempo made these real hard)

KBS 23, 23, 23

GHD'S 15,15,15,15 , no band, very bad burn, had a hard time walking after these...

*one big thing i noticed with this wod was after my first set of ring dips i failed 2x at 125lb power snatch, shoulders and triceps were not used to the transition from dips to snatchs. the rest of the sets were lower than expected due to this*

Rory Hanlin said...


I live just north of Fayetteville in Sanford. Its about 2 hours away from Charlotte.

rwcorson said...

Lisa M.,
If you need extra cardio work after doing the WODs, it means you are not pushing yourself hard enough. I don't mean that to sound condescending, but we have clients at OPT that ask the same question time & time again. If you give everything you have during the WODs here or on the main site, you will not have anything left to give during an extra WOD.

Geoff Aucoin said...

Lisa, just go with the flow; you'll be praying for more rest the next phase.

Lisa M said...

Thanks rob and geoff. I go as hard as can which I know because I am doing it alone in my basement might not be as intense as in a box. I am usually totally wasted strengthwise like I can barely lift my arms right now and no I don't have it in the tank to do another wod but I have been used to doing the wods cf mainsite style where it is just balls to wall with no designated rest periods so I just feel like I am missing that cardiovascular component. But I trust james has method to his madness and I just have to trust the process. Definitely no offense taken any help or suggestions are always taken with much appreciation

Brent Maier said...


A1: 50/55/60/65/70(2)/70kg(2) (154#)
A2: 14/11/11/10/8/10
B. 21/21/21

So, my stomach was jacked up last weekend at the competition and I thought it was just nerves. Boy was I wrong, my stomach has been jacked up all week until this morning. Man, I'm glad thats over.

Anyway, everything was a tempo today. Snatches started to feel ugly at 70kg so I kept it there. Legs still sore so the GHR's were pretty painful. Nice to be back.

Chris, your looking good!

Chris Dunkin said...

I missed the tempo protocol on the ring dips. just did amrap.

Lauren said...
This comment has been removed by the author.
Lauren said...

A1. 65/75/80/85/90(2)
A2. 10/9/9/8/7 (did strict dips on bar)

only did 5 sets of the snatch, form felt great today, fatigued after the 5th set. Passed on the 6th because I had a feel it would be ugly and wanted to leave today feeling good about form.

B. AMRAP w/50lbs DB - 22/21/21

C. Did back extensions instead, need to review how I am doing the GHD raises or the equipment I was on because it was KILLING my quads- or does that mean I am doing it right?

Brian said...

A1 75x11, 95x3-105x3-115x3-125x3-130x2-130x2
A2 15-10-9-10-8-7
B 20-19-17-18 1.5 pood
C 15-15-15-15
10min rest
3 rounds of
30 GHD sit-ups
25 Back extensions
FU OPT, but in a good way. My friends and I are going to try and hit yours 2 days in a 3 day cycle. I am feeling pretty strong. This is my second 3 day cycle of your programming.

KSC said...




Evan Johnston said...

A1. 95, 105, 115, 125, 135 (x2), 135 (x2)
All snatch done in reps of 3 except last two sets. Didnt want to jump weight too quick and worked on pull....still need to work on not bending elbows as almost muscle snatching at times.

A2. 14,16,15,12,8,8
Worked on tempo

B. 21,20,16- These felt gross

C. 15, 11(holding 10lb plate), 10,10
these went to crap after I attempted set 2 holding a plate.

Loved the variety today. Feel good.

Jefff said...

A1. - 95,100,105,110,115,1/120
A2. - 9,8,10,9,8,9
B. - 21,21,17
C. - 10 Rx'd, 8 Rx'd(7@1010),6 Rx'd(9@1010),6Rx'd(7@1010)

Need major help with snatch.

First 2 sets of ring dips a little slower than 2010. Made sure to get biceps on rings this time around. Still huge weakness, but better.

KBS felt good until last round. Keeping wrists straight (as per games) became challenging in last few reps of last round, otherwise good.

Could keep Rx'd tempo for first several reps, and then just tried to bang the rest out at about a 1010 pace. Hamstrings and low back feeling those big time.

Joel B. said...

A1: 3X95, 3X100, 3X105, 2X120, 2X125, 2X130 (f 1st, 2nd good)
A2: 14, 12, 12, 11, 10, 9
Tempo killed.

B: 18, 16, 16
Done with 68#'s...1.5 pood, 5# duct taped, 2 5#db's in each hand. Wife observed and told me to go get a 2 pood already. Will do this tonight or in the a.m.

C. 12, 12, 12, 12
No band/plates. On roman chair, feet against wall and base braced with lumber and a sledge hammer. Rickity. Hurt my quads too, but I assumed that was due to the fact I am sore a bit from yesterday's wall ball fiesta.

stuart said...

-11x45lb, 3x60lb x6
-20,18,18 (35lb)

I definitely should have done more weight on the power snatches, now i know for next time!
The KBS really killed...i didn't expect that at all!
Finally, since we dont have the proper machine, i replaced GHD with Goodmorning (using 60lb on bar). My hamstrings are still aching from yesterdays work out...gotta love it!

Randy V said...




Ali Loach said...

A1. 75/85/90/90/85/85
A2. 12/11/10/10/9/8 (did strict dips on bar)
*dropped to 85 for the last two sets to concentrate on speed through the second pull

B. AMRAP w/55lbs DB - 20/20/16

C. Fixed up my own version of a GHD - not that close to the real thing but it had to do. Really tried to focus on the tempo.

Today was a much better day than yesterday; both mentally and physically.

Chad Action Brandt said...

A.)75/85/95/105/110/115 X 6reps
C.)Did 100 / 50 per arm KB Snatches in sets of 10 reps (you go I go fashion) with one of my clients today before the Power Snatches
D.)GHD 12/12/12/12 really had to break these up last two sets to get my 12.

Pfeifalife said...

row'd and dynamic stretch for warmup
all movements done to rx'd cadence and rest. have no video capability at the moment, but felt like i was opened up on 2nd pull.

A1: 165x3/170x3/170x3/175x2/175x2/175x3
A2: 25/21/15/15/12/9

really focused on constant back angle, weight close and over heels, and fast hips. which seemed to make the difference for me on snatch. felt strong, natural, and consistent. def felt it if the weight wasn't close or my hips slowed down. dip endurance set to set, ability to stabilize ended most of my sets. no pause top or bottom was brutal. the rest was enough not to be panic breathing going into one movement from the prior, but my heart rate never had a chance to lower after 1st round...awesome stuff, kept me pumped and mentally awake.

B: 23/22/21

focused on fast hips coming up, trying to mimic oly movement in quick pop and it made the kb fly up. kept thinking turnover the whole time, actively pulling it down. could have done longer sprint w/ this at same tempo (or maybe my tempo wasn't quite fast enough), although posterior chain felt numb by the end of this one...

C: 15x4

C about made me puke. form felt good and consistent. felt sick as shit during the rest time. pain was crazy, but in the end doable.

I feel like for me i've had two awesome days of wod's. they've sucked it hard, but i'm grinning ear to ear right now. could be paleo diet this past week doing something for me. But mentally, i feel turned up to 11 right now, my drive and more so my mental focus feels awesome. thanks again coach. i know its ultimately up to each of us to knock em down but you're the one setting them up...

keep it up big dogs!!!

Trevor Salmon said...

I am surprised that no one else has commented to the folks that misinterpreted the tempo. I saw more than one person who said they did 11 reps for the first exercise. 11X1 was the tempo and 2-3 was the rep range.

Paul said...

I'm having some wrist issues and I can't even hold the 45lb bar over head with the snatch grip without serious pain. So I had to sub Power Cleans for the power snatch. Any type of sideways angle on the wrist is a problem.

A1. with PC all @ 3 reps 165, 185, 185, 185, 185, 185
A2. 15, 11, 12, 9, 9, 7 Strict on the tempo
B. 21, 19, 18 with 70lb dumbell
C. 15, 15, 14, 14 no need for a band that tempo crushed me!