Strength: Strict Press 3-3-3-3-3 then 1 more set of max reps @85% of the load Metcon: 5 Rounds for max reps: 3min AMRAP: 8 DB Box Step Overs (#22.5/15,x2) 8 Knees-to-elbows 8 Hang Power Snatch (#40/30) *Rest 1min between rounds Endurance: 7 Rounds for time: Run
Strength: Front Squat 15min build for an RM3 Metcon: AMRAP in 20min of: Run 200m 14 KB Swings (#32/24) 7 Box Jump Overs 3 Rope Climbs Endurance: For time: 50-40-30-20-10 Plate Overhead Lunges Pushups Cal Row Double Unders
Strength: Romanian Deadlift 6-5-5-5-4 Metcon: 3 Rounds for time: Row 350m 20 DB Hang Squat Cleans (#22.5/15,x1) Bike 24 Cal 16 HSPU
Metcon: CrossFit Open 22.3: For time (12min cap): 21 Pullups 42 Double Unders 21 Thrusters (#43/29) 18 Chest-to-bar Pullups 36 Double Unders 18 Thrusters (#52/34) 15 Bar Muscle-ups 30 Double Unders 15 Thrusters (#61/38)
Strength: E2MOM for 14min: Weighted Dips (bars/rings/boxes) 6-6-4-4-2-2-2 Metcon: AMRAP in 14min of: 40-30-20-10 Wallballs (#10/6) Situps Skills: Bar Muscle-up (requirment: 5 strict chest-to-bar pullups)
Strength: 12min build to a heavy load for an RM6 Floor Press Metcon: 5 Rounds for max reps: 1:00 Cal Row/Bike 1:00 Strict Toes-to-bar 1:00 Double Unders 1:00 Strict Pullups 1:00 Rest Movility: Lower Body Endurance: For time: 50-40-30-20-10 Medball Cleans (#10/6) Burpees
Strength: E2MOM for 10min (5sets): 20 Double Unders + 1 Power Clean + 1 Hang Power Clean Metcon: 5 Rounds for time: 6 Hang Squat Cleans (#60/40) Run 200m 16 Hang DB Snatch (#22.5/15,x1) Run 200m Endurance: In Pairs for time: Run 400m 100 Plate G2OH (#20/15)
Strength: Paused Overhead Squats 3-3-3-3-3 *4sec Pause at the bottom of each rep Metcon: AMRAP in 20min of: 8 HSPU 16 DB Front Rack Lunges (#22.5/15,x2) 32 Double Unders Endurance: AMRAP in 34min of: 6 Cal Bike (arms only) 15 Wallballs (#10/6) 6 Cal Bike (legs
Strength: EMOM for 10min: 3 Push-Press *pick a heavy load for 3 touch-and-go reps Metcon: AMRAP in 16min of: 3 Front Squats (#60/40) 6 Hang Power Cleans 9 Deadlifts 12 Pushups 15 Air-Squats 18 Situps Endurance: 6 Sets (E5MOM): 25/20 Calorie Bike 30 KB Swings (#16/12) 100
Strength: Back Squat 3-3-3-3-3-3 *rest 2:00 Metcon: For time: 75 Wallballs (#10/6$ 400m KB Front Rack Carry (#24/16,x2) 50 Wallballs 25 Bar Muscle-ups
Metcon: CrossFit Open Workout 22.2: For Time: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Reps of: Deadlifts (#102/70) Bar-Facing Burpees Time Cap: 10 minutes
Strength: Weighted Pullups 6-6-4-4-2-2 Metcon: In Pairs for time: 150 Thrusters (#40/30) 300 Situps *Parner 1 Runs 200m while Parner 2 works *Switch every run Skills: 1. HSPU (Strict/Kipping) 2. Ring Dips (Support/Strict/Kipping) Weightlifting: Behind The Neck Split Jerk + Split Jerk 2+2@60%*2 2+
Strength: 4 Sets: 5 Front Squats 40m Sandbag bearhug carry (AHAP) *Rest 2:00 Metcon: AMRAP in 20min of: 14 Pushups 6 Toes-to-bar 12 KB Swings (#24/16) 6 Toes-to-bar 10 KB S2OH (5R/5L) 6 Toes-to-bar Mobility: Upper Body Endurance: EMOM for 36min: 1 - 15 Wallballs (#10/6)
Strength: E2MOM for 16min: 2 Split Jerks *pause for 3sec at the receiving position before completing each rep *build to a heavy load or practice technique Metcon: "Nancy" 5 Rounds for time: Run 400m 15 Overhead Squats (#42.5/30) Endurance: For time: Run 1600m 50 Burpee Box
Strength: Power Snatch 3-3-3-2-2-1-1 *Rest 2:00 *Go heavy or practice technique under light load Metcon: 3 Rounds for max reps: 1min Bike (calories) 1min Wallballs (#10/6) 1min Deadlifts (#100/70) 1min Pullups 1min Burpees over the bar 1min Rest Endurance: For time: 100-90-80...20-10 Double Unders 12 Situps
Strength: Floating Deadlifts 8-6-6-6-4 *rest 2:00 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Hang Squat Cleans (#60/40) Ring Dips Endurance: In Pairs, AMRAP in 40min: Row 2000m 150 Wallball Passes (#10/6) Row 1500m 150 Burpees over partner Row 1000m 150 Partner Medball Situps (#10/6) *one works, one rest
