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
Strength: EMOM for 10min: 5 Strict C2B Pullups 5 Strict Deficit HSPU *no added weight for the pullups, use bands if needed and pull the bar as low as possible under your chest Metcon: For time: Run 800m 40 KB Front Rack Lunges (#24/16,x2) 6 Rope Climbs Run
Metcon: CrossFit Open Workout 22.1: AMRAP in 15min of: 3 Wall Walks 12 DB Snatches (#22.5/15) 15 Box Jump Overs
Strength: Bulgarian Split Squats 8-8-8 (each leg) *Rest 1:30 Metcon: 3 Rounds for time: Run 200m 20 Knees-to-elbows Run 200m 12 DB Thrusters (#22.5/15,x2) Skills: 1. Double Unders 2. Kipping/Butterfly Pullups (requirment: 5 strict pullups) Weightlifting: -Hang power clean+push press (80%) 3/1+1
Strength: 15min build to an RM4 Push-Press Metcon: AMRAP in 14min of the ladder: 1-2-3-4-5-6... Ring Muscle-Ups 5-10-15-20-25-30... DB Snatch (#22.5/15,x1) *Keep adding 1 MU and 5 DB snatch every round Endurance: 5 Rounds for time: 80 Double Unders 50 Medball Situps (#10/6) Run 400m w/
Grip Strength: 1 Set AHAP: 400m Farmer Carry (#32/24,x2) Max time Hanging (pullup bar) Metcon: In Pairs, I-go-you-go (full rounds) AMRAP in 16min of: 4 Deadlifts 3 Hang Power Cleans 2 Front Squats Rx: #70/45 Endurance: AMRAP in 40min of: Run 400m 30 Box Step-ups w/medball
Strength: Tempo Box Squats @43X1 4-4-4-4-4 Metcon: AMRAP in 15min of: 10 Thrusters (#60/40) 40 Double Unders 20 Pushups 40 Double Unders 30 Situps Endurance: 5 Rounds for time: Run 800m 22 Plate G2OH 22 Burpees Over Plate 22 Hollow Flutter Kicks
Skill: 15min Handstand Practice Metcon: 7 Rounds for time: Run 200m 8 Hang Power Cleans (#50/35) 4 Bar Muscle-ups Endurance: AMRAP in 20min: 5 Box Jumps 10 Air-Squats 15 Situps Rest 2min into: AMRAP in 20min: 15 Wallballs (#10/6) 10 Pushups 5 Burpees
