STRENGTH

WORK TO A HEAVY FLOOR PRESS

METCON
16 MINUTE AMRAP
8 CLEANS 115/85
8 LATERAL BARBELL BURPEES
8 PUSH JERKS
8 T2B

METCON

12 MINUTE EMOM
ODD: MAX SITUPS
EVEN: MAX PUSHUPS
REST 2 MINUTES
12 MINUTE EMOM
ODD: MAX SQUATS
EVEN: MAX LUNGES

AFTER PARTY
3 ROUNDS
PARTNER LEG THROWS

STRENGTH

WORK TO A HEAVY BOX SQUAT

METCON

10 MINUTE ASCENDING LADDER
DEVIL’S PRESS 35/25
50 METER SPRINT (1 EACH TIME, NOT ASCENDING)

CROSSFIT OPEN 20.5

SKILL WORK
FOR TIME
40 PULL-UPS
OR
30 C2B
OR
20 BMUP’S
OR
10 RING MUSCLE UPS

METCON
3 ROUNDS FOR TIME
50 DOUBLE UNDERS
40 WALLBALLS 20/14
30 SIT-UPS
20 KBS 53/35
10 BIKE CALS

METCON
TEAMS
28 MIN AMRAP
3 BEAR COMPLEX AT 50% OF CLEAN AND JERK - SWITCH
MAX K2E
BEAR CRAWL BALL PUSH

A/P
WITH BAR FROM THE WORKOUT
20 HANG POWER CLEANS FOR TIME

STRENGTH
20 MINS
WORK TO A HEAVY WIDE GRIP BENCH

METCON
12 MIN AMRAP
12 PLATE G2OH 45/25
10 OH PLATE LUNGES
8 PUSH-UPS OFF PLATE

SKILL WORK
PULL-UPS/BMUP’S/RING MUSCLE UP

METCON
5 RFT
200 METER RUN OR ROW
10 DIPS
20 CROSSOVER V-UPS
30 SQUATS

CROSSFIT OPEN 20.4

METCON
7 ROUNDS
6 FRONT SQUATS (FROM THE FLOOR) @55%
15/10 CALORIE ASSAULT BIKE
REST 4 MINS
7 ROUNDS
6 BENCH PRESS @55%
15/10 CALORIE ROW

STRENGTH
18 MINUTES TO WORK TO A HEAVY
SUMO DEADLIFT

METCON
9 MINUTE AMRAP
6 DEADLIFTS 135/95
6 T2B
REST 2 MINUTES
9 MINUTE AMRAP
6 SDLHP 135/95
6 V-UPS

METCON
PARTNERS
6 ROUNDS
1 MINUTE STATIONS SWITCHING PARTNERS EVERY :30
WALLBALLS 20/14
BALL OVER SHOULDER
BOX JUMPS 24/20
CHEST TO BAR PULL-UPS
BURPEES
REST 1 MINUTE BETWEEN ROUNDS

15 MINS TO BUILD TO A HEAVY COMPLEX
1 POWER SNATCH/2 HANG POWER SNATCH/3 OHS

METCON
10 10 10 10 10 DB SNATCH 50/35
15 12 9 6 3 PUSH-UPS
30 24 18 12 6 DB LUNGES L+R=1

METCON
CROSSFIT OPEN WORKOUT 20.3

STRENGTH
RACK JERKS
3X3 AT 60%
3X3 AT 65%
3X3 AT 70%

METCON
EVERY MINUTE ON THE MINUTE
3 DEADLIFTS
3 POWER CLEANS
3 PUSH PRESS
AT 60% OF CLEAN AND JERK

METCON
50-40-30-20-10
CALORIE ROW
SIT-UPS
KETTLEBELL SWINGS 53/35

STRENGTH
100 HAMMER CURLS
100 TRICEP EXTENSIONS
50 SKULL CUSHERS

METCON
PARTNERS
BUY IN: 100 BIKE CALORIES
10 ROUNDS-YOU GO I GO (5 EACH)
21 AIR SQUATS
15 PULL-UPS
9 PUSH-UPS
BUY OUT: 100 BIKE CALORIES

METCON

20 MIN AMRAP
5 HSPU
10 PISTOLS
15 BURPEES

AFTER PARTY:
TABATA
CROSSOVER V-UPS

SKILL
100 DOUBLE UNDERS FOR TIME

CROSSFIT OPEN 20.2

20 MINUTE AMRAP
4 DUMBELL THRUSTERS 50/35
6 T2B
24 DOUBLE UNDERS

METCON

TEAMS OF 2
FOR TIME
200 METER RUN OR ROW-SWITCH
150 THRUSTERS 65/45
10 BURPEE TO 45LB PLATE-SWITCH
200 RING ROWS
10 DB GOBLET SQUAT STEP UPS 50/35, 24/20”-SWITCH”
250 LUNGES