Skill: 15min Handstands practice Metcon: For time: 24 KB Swings (#32/24) 24 Cal Row (or 17 Bike) 24 C2B Pullups 24 S2OH (#40/30) 24 Burpees over the bar 24 Overhead Squats (#40/30) 24 V-Ups 24 KB Goblet Reversed Lunges (#32/24) Mobility: Lower Body Endurance: 3 Rounds
Strength: Deadlift 5-5-5 Metcon For time: 3 Rounds: 15 Dual DB Power Cleans (#22.5/15,x2) 15 Toes-to-bar Rest 2:00 into: 3 Rounds: 15 Dual DB Front Squats (#22.5/15,x2) 15 HSPU Endurance: AMRAP in 40min of: 3 Wall Walks 6 Medball Cleans (#10/6) 9
Strength: 20min build up load for an RM1 Snatch Metcon: "Helen" 3 Rounds For time: Run 400m 21 KB Swings (#24/16) 12 Pullups Endurance: For time: 100 DB Goblet Box Step-ups (#15/10,x1) Run 400m 100 DB Snatch (#15/10) Run 400m 100 Burpee broad jumps
Strength: Back Squat 5-5-5-5-5 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Clusters (#42.5/30) 40 Double Unders Endurance: 5 Rounds for time: Row 500/400m 25 Wallballs (#10/6) 25 KB Swings (#16/12) Bike 30/24 Cal 25 Box Jumps 25 Burpees
Strength: E2MOM for 14min: Weighted Pullups 4-3-2-1-2-3-4 Metcon: 4 Rounds for time: 10 Power Cleans (#60/40) 1 Stairs Ascend 3 Rope Climbs
Strength: Overhead Squats 3-3-3-2-2-1 *rest 2:00 Metcon: In Pairs for time: 50 Cal Row 50 Sandbag Squats (#75/45) 100 Burpees Over Sandbag 50 Sandbag Over Shoulder 50 Sandbag Walking Lunges
Strength: E2MOM for 14min: Push Jerk 2-2-2-2-1-1-1 Metcon: For time: 48-24-12 Cal Bike (or 60/30/15 Row) 24-12-6 DB Overhead Lunges (#22.5/15,x2) 12-6-3 Devil Press (#22.5/15,x2) Skills: 1. Handstands (hold/walk) 2. Kipping Toes-to-bar
Strength: 5 Sets: 8/8 DB Bent-Over Rows 30sec Handstand hold (wall assisted/free standing) *Rest 2:00 Metcon: For time: Run 800m 50 Toes-to-bar 30 Hang Power Cleans (#70/45) Endurance: EMOM for 36min: 1 - 10 Burpee Box Jumps 2 - 20 Jacksons 3 - 30 Jumping Lunges
Metcon: In Pairs, for time: 100 Medball Passes (3/2m distance) 150 Pushups 100 Medball Passes 200 Medball Overhead Lunges 100 Medball Passes 250 V-Ups 100 Medball Passes *For the Pushups/Lunges/V-ups one partner works while the other holds a bar at the front rack position - switch as
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)
