Strength: Push-Press 10-8-6-4-2 Metcon: 3 Rounds for time: 7 Ring Muscle-ups 14 HSPU 7 Hang Power Cleans (#70/45) 28 Abmat Situps Endurance: For time: Run 800m 75 Wallballs (#10/6) 75 Situps Run 800m 75 KB Swings (#16/12) 75 KB SDHP Run 800m 75 Plate G2OH (#15/10)
Strength: 5 Sets: 80m Sandbag bearhug carry (20m x4) 20sec Hollow Hold 2 Legless Rope Climbs *rest as needed Metcon: AMRAP in 12min of the ladder: 3-6-9-12... KB Clean and Jerks (#24/16,x2) Burpees Toes-to-bar Endurance: AMRAP in 35min of: -Row 1000m 21-15-9: Medball Cleans (#10/6) Burpees Rollups
Strength: Overhead Squats 4-4-3-3-3 Metcon: 5 Rounds for max reps: 2:30min cap: Run 200m AMRAP in remaining time: 4 Power Snatches (#60/40) 8 Wallballs (#10/6) *Rest 1:30 between rounds Weightlifting: Warmup + mobility: -Duck walk with stick -High heels squat -Elephant walk -High pull + Squat Snatch (50%
Strength: Front Squat build up to an RM3 Metcon: For time: 12 Bar Muscle-ups 21 Deadlifts (#90/55) 9 Bar Muscle-ups 15 Hang Power Cleans 6 Bar Muscle-ups 9 Shoulder to overhead
Strength: Weighted Dips 6-6-4-4-2-2 Metcon: For time: Row 800m 45 DB Power Cleans (#22.5/15,x2) 150 Double Unders 30 DB Power Cleans Run 800m 15 DB Power Cleans
Strength: Romanian Deadlifts 8-8-8-8-8 20sec L-Sit hold after each set Metcon: "Angie" For time: 100 Pullups 100 Pushups 100 Situps 100 Air-Squats Outdoor: AMRAP in 40min of: 40 Mountain Climbers Run 100m 20 Cossack Squats Run 100m 20 Pushups Run 100m 20 Reversed Lunges Run 100m 40 Situps
Skill/Strength: Snatch 20min to practice technique or build to a heavy 1rep Metcon: For time: 50 KB Hang Squat Cleans (#24/16,x1) 40 Deadlifts (#100/70) 30 HSPU *EMOM - 8 V-Ups
Strength: Press 5-5-5-5-5 Metcon: AMRAP in 18min of: 20 DB Burpee Step-overs (#22.5/15,x1) 20 DB Push-Jerks (#22.5/15,x1) Run 200m Outdoor: For time: Run 800m then: 50-40-30-20-10 Jump Squats Plank Shoulder-taps Situps Mountain Climbers Then Run 800m
Skill: Rope Climb Metcon: 3 Rounds for time: 15 Sumo DL High Pull (#52.5/35) 3 Rope Climbs 3 Rounds of “Cindy” 1 Round of “Cindy” is: 5 Pullups 10 Pushup 15 Air Squats
Strength: Push-Jerks (touch-and-go) 5-5-5-3-3 Metcon: AMRAP in 10min of : 10 Deadlifts with KBs/DBs (#24/16,x2) 10 Push ups Rest 3min and then, AMRAP in 7min of: 30 Double Unders 20 Wallballs (#10/6) 10 Burpees Outdoor: 6 Rounds for time: 100m Walking Lunges 300m Run 50 Situps 20
Metcon: CrossFit OPEN 21.3 + 21.4: 21.3: For time (15min timecap): 15 Front squats (#43/30) 30 Toes-to-bars 15 Thrusters (#43/30) Then, rest 1 minute before continuing with: 15 Front squats (#43/30) 30 Chest-to-bar pull-ups 15 Thrusters (#43/30) Then, rest 1 minute before continuing with:
Strength: 3 Sets: 4 Front Squats 5-10 Strict HSPU Metcon: AMRAP in 16min of: 16 DB Hang Clean and Jerks (#22.5/15,x1) 8 Deadlifts (#100/70) 16 Pushups
Skill: Handstands practice for 15min (hold/walk/balance) Metcon: 4 Rounds for time: 12 Power Snatches (#42.5/30) 24 Jumping Lunges Run 400m Outdoor: 5 Rounds for time: Run 400m 30 Jump Squats 30 Mountain Climbers 30 Hollow Rocks
Strength: Overhead Squats 4-4-3-3-2-2 *Pause for 3sec at the bottom of each rep Metcon: For time: 3-6-9-12-15-18 Thrusters (#42.5/30) Burpees over the bar V-Ups
Strength: 4 Sets for load: 5 Barbell Bentover Rows 5 Weighted Pushups 20sec Hollow Hold Metcon: For time: 50 Kettlebell Swings (#32/24) 30 Front Rack Lunges (#22.5/15,x2) Run 800m 30 C2B Pullups 50 Wallballs (#10/6) Outdoor: 7 Rounds for time: 30 Walking Lunges Steps 15
Strength: 16min build load for the complex: Clean Pull + Squat Clean (2+1) Metcon: 3 Rounds for time: Run 400m 21 Toes-to-bar 50 Air-Squats 3 Rope Climbs
