Strength: 15min build up to an RM3 Front Squat Metcon: AMRAP in 14min of: 3-6-9-12... Power Cleans (#80/50) Run 200m 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-
Strength: Weighted Pullups 5-5-3-3-3 *40m Bear-hug Sandbag Carry after each set (AHAP) *Rest 2:00 Metcon: For time: 21-15-9 reps of: Overhead Squats (#43/30) Ring Dips Burpees over the bar
Strength: Weighted Step-ups 6-6-6-6-6 *15-30sec L-Sit hold after each set Metcon: In Pairs for time: 100 Wallballs (#10/6) 80 Pushups 60 Hang Power Cleans (#60/40) 40 Burpees Over Partner (partner in plank) 20 Sandbag Over Shoulder (#75/45) *Only one partner works at a time
Strength: 15min build up load for the complex: Power Snatch + Hang Squat Snatch (1+1) Metcon: 5 Rounds for time: 8 Toes-to-bar 16 Wallballs (#10/6) 8/6 Cal bike 16 Box Jumps Weightlifting: Muscle Snatch + Snatch Balance (3+3) @ 60% x 5 High Hang Squat Snatch 3 @ 70% x
Strength: E3MOM for 15min: Deadlift 5-5-3-3-3 Metcon: AMRAP in 16min of the ladder: 2-4-6... S2OH (#60/40) 10 Russian KB Swings (#32/24) 10 Goblet Lunges (#32/24) Endurance: 8 Rounds for time: Run 200m 30 Situps 20 Medball Cleans (#10/6) 10 Ring Rows
Skill: 20min Handstands practice (hold/walk/balance...) Metcon: For time: 400m Run Into 5 Rounds of: 5 Strict C2B Pullups 10 DB Box Step-Overs (#22.5-15,x2) 15 V-Ups Into 400m Run Gymnastics: Skill- Bar Muscle Up -Hollow+ Arch -Kip -Transition Endurance: 10 Rounds for reps: 1min Max Calorie Bike
Strength: Back Squat 2-2-2-2-2-2 Metcon: In Pairs, I-go-you-go 10 Rounds for time: 10 Deadlifts (#100/70) 10 Burpees 10 Toes-to-bar *Partner 1 works while Partner 2 holds dual KB/DB Overhead (#16/12,x2) *Switch every full round, 5 rounds each Endurance: AMRAP in 40min of: Row 200-400-600m... 30 Walking
Strength: Push-Press 3-3-2-2-1-1 *Pause for 2sec at the bottom of the "dip" before completing each rep Metcon: 7 Rounds for time: 7 Box Jumps 7 Hang Squat Cleans (#43/30) Run 200m w/DB (#22.5/15,x1) Gymnastics: Skill- Butterfly Pull Up/ C2B Strength-20 Min Emom: Min
Strength: 15min build up load for the complex: Power Clean + Hang Power Cleans + Front Squat (1+2+3) Metcon: AMRAP in 15min of: 5 C2B Pullups 10 Dual KB/DB Front Rack Lunges (#24/16,x2) 15 Situps
Metcon: CrossFit Open 23.3 Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks 50 double-unders 15 snatches (#43/30) 5 wall walks 50 double-unders 12 snatches (#61/43) *If completed before the 6-minute time cap, add 3 minutes to the time cap
Strength: Paused Front Squats 2-2-2-1-1-1 *3sec pause at the bottom of each rep Metcon: 3 Rounds for time: 30 Knees-to-elbows 10 Clean and Jerks (#43/30) 10 Burpees over bar Weightlifting: Power Clean + Front Squat + Push Press (3+3+3) @ 75% x 5 Clean & Jerk (2+2) @ 85% x
Strength: 20min build up load for an RM1 Clean and Jerk Metcon: AMRAP in 12min of: 20 Jump Squats 8 DB Devil-Press (#22.5/15,x1) 3 Rope Climbs Endurance: EMOM for 35min: 1st minute: 14 Cal Bike 2nd minute: 16 KB Swings (#24/16) 3rd minute: 10x8m Shuttle Runs
Strength: Romanian Deadlifts 5-5-5-5-5 Metcon: 3 Rounds for time: 100 Double Unders 20 Thrusters (#43/30) Gymnastics: Skill- HeadStand to Free Kipping HSPU Strength- 20 Min Emom: Min 1- 1-3 Wall Walks Min 2- 4/4 Negative Step Ups Min 3- 2 Dragon Flags/ 10 GHD Sit Ups Min 4-
Strength: Weighted Pullups - 15min build up to an RM4 Metcon: For time: 400m Run 30 KB Swings (#32/24) 400m Run 24 Ring Dips 400m Run 18 Front Squats (#80/50) 400m Run 12 Bar Muscle-Ups Endurance: 3 Rounds for time: Run 800m 80 Air-Squats Row 500/400m 50
Strength: Split Jerk 15min build up load for an RM2 or practice technique under light load Metcon: 3 Rounds for time: 12 Overhead Squats (#43/30) 30 Pushups 12 DB Overhead Lunges (#22.5/15,x1) Gymnastics: Skill: Free Handstand Strength- 20 Min Emom: Min 1- Max Ring/Bar Dips
Strength: Back Squat 3-3-3-3-3 Metcon: AMRAP in 12min of: 10 Sumo-Deadlift High Pulls (#50/35) 30 Double Unders 10 Toes-to-bar