Strength: E1.5MOM for 12:00min Power Clean 3-3-2-2-2-1-1-1 Metcon: For time: 400m DB/KB Farmer Carry (#22.5/15,x2) Then: 10-9-8-7-6-5-4-3-2-1 HSPU 1-2-3-4-5-6-7-8-9-10 DB Box Step-ups (#22.5/15,x2) Endurance: AMRAP in 40min of: Run 800m 80 Air-Squats Run 400m 40 Knees-to-elbows Run 800m 80 V-Ups Run
Strength: Press 5-5-5 Metcon: 3 Rounds for time: Run 800m 30 Pushups 10 Squat Cleans (#60/40) Gymnastics: Skill- Skin The Cat & Dragon Flag Strength- 20 Min Emom: Min 1- 3 Arch Pull/ 6 False Grip Ring Row Min 2- 2 Dragon Flags Min 3- 20-30 Sec Static Chin
Strength: 12min build up load for the complex: Power Snatch + Overhead Squat (1+2) Metcon: For time: 3 Rounds: 3 Snatches (#60/40) 6 Burpee Box Jump Overs 3 Rounds: 3 Snatches 9 Ring Dips 3 Rounds: 3 Snatches 12 Pullups
Metcon: CrossFit Open 23.1 RX: AMRAP in 14min of: 60 Cal Row 50 Toes-to-bar 40 Wallballs (#10/6) 30 Cleans (#61/43) 20 Muscle-Ups Scaled: AMRAP in 14min of: 60 Cal Row 50 Hanging Knee Raises 40 Wallballs (#6/4) 30 Cleans (#43/30) 20 Pullups
Strength: Every 2:30 for 15min: Front Squat 2-2-2-2-2-2 Metcon: AMRAP in 18min of: 18 DB Snatches (#22.5/15,x1) 15 DB Situps (#22.5/15,x1) 12 DB Front Squats (#22.5/15,x2) 9 Pullups Weightlifting: Box Muscle Clean + Front Squat + Push Press (3+3+3) @ 60%
Strength: E2MOM for 14min: Push-Press 3-3-3-2-2-1-1 Metcon: For max reps on a running clock for 12min: 00:00 - 03:00 Run 200m AMRAP Deadlifts (#80/50) on remaining time 03:00 - 06:00 Run 200m AMRAP DB/KB Step-ups (#22.5/15,x2) on remaining time 06:00
Strength: Deadlift 3-3-3-2-2-2 Metcon: 10 Rounds for time: 9 Hang Power Snatches (#35/20) 35 Double Unders Endurance: 5 Rounds for time: 60/48 Cal Bike 40 Situps 20 DB Thrusters (#15/8,x1)
Strength: Back Squat - 15min build up to an RM5 Metcon: In Pairs, for time: 30 Synchronized Burpees 80 Wallballs (#10/6) 80 Toes-to-bar 200 Double Unders 10 Rope Climbs
Strength: Weighted Pullups 4-4-4-2-2-2 Metcon: 3 Rounds for time: Row 500/400m (or Bike 30/24 Cal) 20 Front Squats (#50/35) 20 Dual KB Clean and Jerks (#24/16,x2) Gymnastics: Skill- Rope Climb & Plyometric Push Ups Strength- 20 min Emom: Min 1- 6-10 False Grip Ring Row/
Strength: 14min build up load for the complex: Power Clean + Jerk (1+1) Metcon: AMRAP in 16min of the ladder: 1-2-3-4... Deadlifts (#60/40) Power Clean (#60/40) Burpees over the bar
Strength: Weighted Dips (bars/rings) 5-5-4-4-3-3 Metcon: AMRAP in 20min of: Run 400m 12m Handstand Walk (6m x2) 35 Double Unders 3 Sandbag Over Shoulder (#75/45)
Strength: 14min build up to an RM1 Paused Overhead Squat (3sec pause at the bottom) Metcon: 5 Rounds for time: 7 Overhead Squats (#50/35) 400/300m Row 14 Box Jump Overs Weightlifting: No Jump Power Snatch + OHS (3+3) @ 60% x 5 High Hang Squat Snatch + OHS (3+3)
Strength: EMOM for 14min: Even: 5 Floor Presses (increased load) Odd: 10-20 Pushups Metcon: For time: 90 Air-Squats 60 Russian KB Swings (#32/24) 30 S2OH (#60/40) *EMOM - 4 Burpees over the bar Endurance: 8 Rounds for time: 16 Medball Power Cleans (#10/6) 16 Plate Overhead Situps
Strength: E2MOM for 14min: Squat Clean 2-2-2-2-1-1-1 Metcon: AMRAP in 18min of: 4 Bar Muscle-Ups 8 DB Snatch (#22.5/15) 12 Goblet Reversed Lunges Gymnastics: Skill- Butterfly Pull Up/ C2B Strength-20 Min Emom: Min 1- 3 Arch Pull/ 9 False Grip Ring Row Min 2- 20-30Sec Box L-Hold Min
Skill: 20min Handstands Practice Metcon: 3 Rounds for time: 35 Plate Situps (#20/15) 25 KB Swings (#24/16) 15 Ring Dips Endurance: EMOM for 36min of: 1: 12 Burpee Box Jumps 2: 15/12 Cal Bike 3: 20 Wallballs (#10/6) 4: 20 DB Snatch (#15/8) 5: 15
Strength: Weighted Pullups 5-5-5-5-5 Metcon: AMRAP in 14min: 20/15 Cal Row (or 15/12 Bike) 10 Power Cleans (#60/40) 20/15 Cal Row (or 15/12 Bike) 10 HSPU Gymnastics: Skill- HeadStand to Kipping HSPU Strength- 20 Min Emom: Min 1- 1-5 Wall Walks Min 2- 10 GHD
