STRENGTH
WORK TO A HEAVY
HANG POWER CLEAN
METCON
8 ROUNDS FOR TIME
2 CLEANS @75-80%
4 DEADLIFTS
6 LATERAL BURPEE OVER BAR
SKILL WORK
3X MAX SET BANDED KICK UPS
3X MAX EFFORT PLANK HOLD
3X MAX SET K2E
2X WALLBALL SIDE TAPS TO FAILURE WITH A PARTNER
METCON
100-80-60-40
DOUBLE UNDERS
50-40-30-20
PULL-UPS
25-20-15-10
BIKE CALORIES
METCON
14 MIN AMRAP
250 METER ROW
50 DOUBLE UNDERS
REST 2 MINS
14 MIN AMRAP
2,4,6,8,10,12, ETC
BIKE CALORIES
BURPEES
STRENGTH
WORK TO A HEAVY SNATCH
(ATHLETE CHOOSES TYPE. POWER/HANG/SQUAT)
METCON
20 MIN AMRAP
2 ROUNDS OF “CINDY”
1 ROUND OF “DT”
SKILL WORK
BATTLE ROPES 3X:30
3X10 BALL OVER SHOULDER AS HEAVY AS POSSIBLE
MAX WEIGHT BOX JUMP
METCON
21-15-9
DEADLIFT @50% POWER CLEAN
FRONT RACK LUNGES
1 MIN TO ADD WEIGHT, DIRECTLY INTO
15-12-9
DEADLIFTS @60% POWER CLEAN
FRONT RACK LUNGES
STRENGTH
BENCH PRESS
5X3 @ 80-85%
METCON
TABATA
CALORIE ROW
REST 1 MIN
TABATA
CROSSOVER V-UPS
REST 1 MIN
TABATA
DB THRUSTERS 50/35
METCON
PARTNER
10 ROUNDS FOR TIME
24 WALLBALLS 20/14
12 BOX JUMPS 24/20”
24 KETTLEBELL SWINGS 53/35
12 BIKE CALORIES
METCON
PARTNERS
32 MINUTE AMRAP
20 CALORIE BIKE
30 BOX STEP UPS 28/24”
40 CALORIE ROW
50 DOUBLE UNDERS
SKILL WORK
3X3 STRICT PULLUPS
3X3 CHIN UPS
3X3 BAR/RING/JUMPING MUSCLE UPS
3X3 KICKUPS/WALL WALKS/KIPPING/STRICT HSPU
METCON
”MARCO”
3 ROUNDS
21 PULLUPS
15 HSPU’S
9 THRUSTERS 135/95
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