Fitness

A) E3MOM x 4 sets:

– 8 seated BB overhead presses

– 12 lat band pull-downs

– 16 alternating elevated psoas marches

B) 20 min AMRAP

– 8 kip to knee tuck or lemon squeezes

– 10 DB hang clean and jerk (5/side @ 50/35)

– 14/12 cal row

Performance

A) EMOM x 12 minutes:

– hang squat snatch 

*Build to a moderately heavy but snappy load

B) CrossFit Open Workout 18.1

20 min AMRAP

– 8 toes to bar

– 10 DB hang clean and jerk (5/side @ 50/35)

– 14/12 cal row

Fitness

A) E2.5M x 6 sets:

– 8 bench press @ moderately heavy weight

– 8 supinated ring rows w/ pause

*Switch sides every set, start with non dominant side

B) AMRAP in 5 minutes:

– 5 HR push-ups

– 10 RKB swings

R2M

AMRAP in 5 minutes:

– 5 DB devil’s presses 

– 10/7 cal row

R2M

AMRAP in 5 minutes:

– 5 strict supinated pull-ups

– 10 sandbag squats

Performance

A) 15 min to determine 1RM bench press

Suggested loading – 

10 @ 25%

6 @ 50%

3 @ 60%

1 @ 70%

1 @ 80%

1 @ 90%

1 @ 96%

1 @ 100+%

B) AMRAP in 5 minutes:

– 5/3 strict handstand push-ups

– 10 RKB swings

R2M

AMRAP in 5 minutes:

– 5 DB devil’s presses 

– 10/7 cal row

R2M

AMRAP in 5 minutes:

– 5 strict supinated pull-ups

– 10 sandbag squats

Fitness

A) E2.5M x 6 sets:

– 8 weighed step ups @ moderately heavy weight

– 8 bent over DB rows

*Switch sides every set, start with non dominant side

B) 3 rounds for time

– 400m run

– 20 box step ups (10/side)

– 10 DB thrusters

Performance

A) 15 min to determine 1RM back squat

Suggested loading – 

10 @ 25%

6 @ 50%

3 @ 60%

1 @ 70%

1 @ 80%

1 @ 90%

1 @ 96%

1 @ 100+%

B) 3 rounds for time

– 400m run

– 16 DB box step-overs (55/35 lbs to 20″/16″)

– 8 DB burpee + squat clean to thruster

Fitness

A) E2.5MOM x 5 sets:

– 10-8-6-4-2 strict press

– 5/side 3 point plank + band resisted lat pull

*Strict presses heavier than last week.

B) EMOM x 4-6 sets

1: 12/9 or 10/7 cal row

2: 8 DB hang power clean + push press

3: 30 single unders + 4-8 hanging knee raise 

(sub 15 jumping jacks + lemon squeezes)

Performance

A) E2.5MOM x 5 sets:

– 5-4-3-2-1 strict press

– 5/side 3 point plank + band resisted lat pull

*Strict presses heavier than last week.

B) EMOM x 4-6 sets

1: 12/9 cal row

2: 8 hang power clean + push press (115/75)

3: 20 double unders + 4-8 toes to bar

Fitness

A) E2.5M x 6 sets:

– 8 deadlifts @ moderately heavy weight

– 8 seated Arnold presses

B) E4MOM x 4-5 sets:

– 200m run

– 15 RKB swings

– 12 wallballs

– 9 push-ups 

Performance

A) 15 min to determine 1RM deadlift

Suggested loading – 

10 @ 25%

6 @ 50%

3 @ 60%

1 @ 70%

1 @ 80%

1 @ 90%

1 @ 96%

1 @ 100+%

B) E4MOM x 4-5 sets:

– 200m run

– 9 deadlifts @ 50% of A

– 12/9 push-ups

– 15 wallballs (20/14)

*Goal is to keep pace steady throughout with good form on DLs.

Fitness

Every 6 minutes x 6 sets (3 each):

Station 1

– 400 or 300m run

– 3 rounds

• 6 box jumps w/ step down or step-ups
• 8 KB swings

Station 2

– 500/400m row

– 3 rounds

• 6 strict pull-ups
• 8 push-ups

Performance

Every 6 minutes x 6 sets (3 each):

Station 1

– 400m run

– 3 rounds

• 6 box jumps w/ step down (24/20”)
• 8 KB swings (70/44)

Station 2

– 500/400m row

– 3 rounds

• 6 pull-ups
• 8 shoulder to overhead (115/75)

Fitness

A) E2.5MOM x 6 sets

*Alternated station every set (3 each)

Station 1:

– 12 alternating DB/KB weighted step-ups

– 12 supine band pull-aparts

Station 2:

– 12 (6/side) half kneeling landmine presses

– 12 alternating banded psoas marches

B) 12 min AMRAP

– 1500/1200m row

– in remaining time

• 3 sandbag squats
• 3 kip to knee tucks, hanging knee raise, or lemon squeezes

*Increase reps by 3 every set.

Performance

A) E2.5MOM x 6 sets

– 2 back squats @ 87.5%

*This is a little lighter than last week.

B) 12 min AMRAP

– 1500/1200m row

– in remaining time

• 3 front squats (135/95)
• 3 toes to bar

*Increase reps by 3 every set.