Fitness
E5M x 6-8 sets
Station 1:
– 200m row
– 8 alternating DB snatches
– 250/200m row
– 8-12 DB goblet squats
Station 2:
– 200m run
– 8 strict pull-ups
– 200m run
– 8-12 box step-ups
Performance
E5M x 6-8 sets
Station 1:
– 250/200m row
– 10 alternating DB snatches (50/35)
– 250/200m row
– 12 DB goblet squats
Station 2:
– 200m run
– 10 pull-ups
– 200m run
– 12 box jump overs (24/20”)
Fitness & Performance
A) E2M x 5 sets:
– 5 push press
*Build in weight to a tough set of 5.
Fitness
B) CrossFit Open Workout 23.1 (Scaled II)
14 min AMRAP:
– 60-calorie row
– 50 hanging knee raise
– 40 wall-ball shots
– 30 cleans
– 20 chin over bar pull-ups
♀ 10-lb ball to 9-ft target, 65-lb cleans
♂ 14-lb ball to 10-ft target, 95-lb cleans
CrossFit Open Workout 23.1 (Scaled I)
14 min AMRAP:
– 60 strokes on the rower
– 50 sit-ups
– 40 wall-ball shots
– 30 cleans
– 20 push-ups
♀ 6-lb ball to 9-ft target, 35-lb cleans
♂ 10-lb ball to 10-ft target, 45-lb cleans
Performance
A) CrossFit Open Workout 23.1 (RX)
14 min AMRAP:
– 60-calorie row
– 50 toes-to-bars
– 40 wall-ball shots
– 30 cleans
– 20 muscle-ups
♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans
Fitness & Performance
A) E4M x 3 sets:
– 16-24 top down DB bench press
– 8-12/side half kneeling SA banded lat pull-down
– 8-12 BB good mornings
Fitness
B) E5M x 3-5 sets:
– 400m run
– 8 double KB deadlifts
– 8 dips
– 24 single unders
Performance
B) E5M x 3-5 sets:
– 400m run
– 12 double KB deadlifts (53/35s)
– 6-12 ring dips
– 36 double unders
Fitness
For time with a partner:
– 80 cal row
– 80 RKB swings (53/35)
– 80 BB elevated push-ups
– 400m run (together)
– 80 air squats
– 80 ring or inverted BB rows
– 80 cal row
Performance
For time with a partner:
– 100 cal row
– 100 RKB swings (53/35)
– 100 push-ups
– 400m run (together)
– 100 goblet squats
– 100 ring or inverted BB rows
– 100 cal row
Fitness
A) E2.5M x 6 sets (3 each)
Odd sets:
– 8/side SL wall assisted KB Romanian deadlifts
Even sets:
– 8-12 inverted BB rows
– 8-12 tough push-ups
Performance
A) E2.5M x 6 sets
Sets 1-2: 5 hang power snatches
Sets 3-4: 4 hang power snatches
Sets 5-6: 3 hang power snatches
*Build to a heavy double
Fitness & Performance
Strength Option
B) 3-4 sets for quality:
– 8/side DB rear foot elevated split squats
– 16-24 alt. KB gorilla row
– 1 lap/arm waiters walk
– 8/side split stance banded pallof press (outside foot forward)
OR
Conditioning Option
5-8 sets:
– 500m row / 1000 bike/ 400m run or ski @ 80-90%
75 sec rest
*Goal is to keep same paces as last week with slightly shorter rest
Fitness
E5M x 5-8 sets
Station 1:
– 400m row
– 8 double DB hang squat cleans (35/25s)
– 8-12 lemon squeezes
Station 2:
– 400m run
– 8-12 double DB push press
– 8 up/downs
Performance
E5M x 5-8 sets
Station 1:
– 500/400m row
– 8 double DB hang squat cleans (35/25s)
– 12 lemon squeezes
Station 2:
– 400m run
– 12 double DB push press
– 8 burpees to target