Skill: 20min Handstands practice (hold/walk/balance) Metcon: "Fran" For time: 21-15-9 Thrusters (#43/30) Pullups Endurance: In Pairs, AMRAP in 32min of: Partner 1: Run 400m Partner 2: AMRAP: 5 Burpee Box Jumps 10 Wallballs (#10/6) 15 Situps *Switch every run
Strength: Deadlift 4-4-4-4-4 Metcon: 10 Rounds for time: 8 Wallballs (#10/6) 6 DB Power Cleans (#22.5/15,x2) 4 HSPU Gymnastics: Skill- False Grip Ring Row/ False Grip Pull Up/ Strict Ring MU & Dragon Flag Strength-20 min Emom: Min 1- 3 Arch Pull/ 6 False Grip Ring
Strength: E2MOM for 14min: Push-Jerk 5-3-3-3-2-2-2 Metcon: AMRAP in 20min of: 30 Double Unders 15 ABmat Situps 7 Snatches (#50/35) Endurance: 10 Rounds for time: 10 KB Swings (#16/12) 8 KB Box Step Overs 10 Burpees 8 KB Thrusters (#16/12,x1)
Strength: Front Squat 4-4-4-4-4 Metcon: For time: Run 800m 30 Thrusters (#40/30) Run 400m 20 Thrusters (#50/35) Run 200m 10 Thrusters (#60/40) Gymnastics: Skill- HeadStand to Kipping HSPU Strength- 20 Min Emom: Min 1- 1-5 Wall Walks Min 2- 10 GHD Sit Ups/ 25 V. Ups Min
Strength: Weighted Pullups 5-5-5-5-5 Metcon: AMRAP in 16min of: 18 DB Deadlifts (#22.5/15,x2) 12 Box Jumps 9 Toes-to-bar
Strength: Every 2:30 for 12:30 (5 sets): Power Clean + Front Squat (1+3) Metcon: In Pairs, I-go-you-go 10 Rounds for time (5 each): 1 Legless Rope Climb 3 Power Cleans (#100/60) 5 Burpees over bar *Partner 1 does a full round while partner 2 holds a Sandbag
Strength: 15min build up load for: 3-pos Hang Squat Clean 1st rep under the knee 2nd rep above the knee 3rd rep from high hang Metcon: 6 Rounds for time: 10 Hang Power Cleans (#50/35) 10 HSPU *E3MOM - Run 200m Weightlifting: Power Snatch Balance + OHS + Snatch Balance (3+
Skill: Handstands Practice - 20min practice holds/walk/balance Metcon: 5 Rounds for time: 5 Bar Muscle-ups 12 KB Swings (#24/16) 20 Jump-Squats Endurance: For time: 100-80-60-40-20 Cal Row Double Unders Plate G2OH (#10/5) Mountain Climbers
Strength: Weighted Pushups 8-8-8-6-6-6 Metcon: For time: 42-30-18 Wallballs (#10/6) 21-15-9 Deadlifts (#100/70) Endurance: 4 Rounds for max reps: 1min Burpees 2min Box Jumps 3min Double Unders 4min Row/Bike (cal) Gymnastics: Skill: Roll Progression- Ground Roll/ Box Roll/ Wall Roll/ Jump&Roll & Bridge Progression Strength-20
Strength: Tempo Front Squat @3331 5-5-3-3-3 Metcon: CrossFit Open 17.1: For time: 10-20-30-40-50 DB Snatch (#22.5/15) 15 Burpee Box Jump Overs Endurance: For time: Row 1600m 160 Wallballs (#10/6) Run 1200m 120 Hand-Release Pushups Run 1200m 160 Russian KB Swings (#24/16) Row 1600m
Strength: Weighted Chinups 15min build up to an RM3 Metcon: 3 Rounds for time: 1 Stairs Ascend 15 DB Power Cleans (#22.5/15,x2) 25 Toes-to-bar Endurance: 5 Rounds for time: Run 800m 50 Situps 30 KB Goblet Walking Lunges (#16/12) 10 Burpee Box Jump Overs Gymnastics: Skill-
Strength: E2MOM for 14min: Push-Press 6-6-4-4-2-2-2 Metcon: 6 Rounds for time: 50 Double Unders 2 Rope Climbs 6 S2OH (#70/45)
Strength: Hang Squat Clean 15min build up to an RM2 Metcon: AMRAP in 12min of: 3-6-9... HSPU 15m Dual KB Front Rack Lunges (#24/16,x2)
Strength: Paused Deadlifts 2-2-2-2-2 *pause for 2sec below the knee at the concentric and eccentric portions of each rep Metcon: In Pairs for time: 400 Double Unders 300 Wallballs (#10/6) 200 Pullups 100 Deadlifts (#100/70) *Split as you like *One works, One rest
Strength: Weighted Ring Dips 5-5-4-4-3-3 *20sec Hanging L-Sit hold after each set Metcon: For time: 27-21-15-9-3 Hang Power Cleans (#40/30) Box Jump Overs Endurance: 4 Rounds for time: Run 1000m 100 Double Unders 75 Walking Lunges Steps 50 Pushups
Strength: 15min build up to an RM2 Back Squat Metcon: 5 Rounds for time: 12 DB Clean and Jerks (#22.5/15,x1) 8 Toes-to-bar Run 200m Endurance: 6 Rounds for time: 50 Air-Squats Run 400m 40 Russian KB Swings (#16/12) 1 Stairs Ascend 30 Russian Twist (#16/12)
