Fitness
A) E4M x 4 sets:
– 5 tempo back squats @ 3211
– 5/side SA ring rows w/ reach
– 10 overhead DB tricep extensions
– 10-20 hollow rocks
B) For time:
– 600m run
– 40/30 push-ups
– 40 box step-ups
– 20 burpees
– 600m run
Performance
A) E4M x 4 sets – back squats
Set 1: 8 back squats @ 72-76%
Sets 2-4: 8 back squats @ 67.5%
B) For time:
– 800m run
– 50/35 HR push-ups
– 40 box jumps + step down
– 30 burpees
– 800m run
Fitness
A) E90S x 10 sets (5 each)
Station 1: 8-10 *snatch grip Romanian deadlifts (heavier than last week)
Station 2: 8-10/side half kneeling DB single arm press w/ contralateral KB front rack hold
B) E3MOM x 4-6 sets:
– 250/200m row
– 7 DB hang power clean + press
– 30 single unders (sub 20 alternating line hops)
*PS designed to be light, fast and UB.
Performance
A) E90S x 10 sets
Sets 1-3: 3 position snatch
Sets 4-6: 2 position snatch
Sets 7-10: 1 snatch
*Building from 65-95%
B) E3MOM x 4-6 sets:
– 200m run
– 7 power snatch (75/55)
– 30 double unders
*PS designed to be light, fast and UB.
Fitness
A) E5MOM x 4-7 sets:
– 300m run
– 12 alternating DB snatches (50/35)
– 10 (5/side) goblet hold alternating reverse lunges
– 8 strict pull-ups
– 6 burpees
Performance
A) E5MOM x 4-7 sets:
– 400m run
– 12 alternating DB snatches (50/35)
– 10 (5/arm) SA OH DB walking lunges
– 8 chest to bar pull-ups (sub regular kipping)
– 6 burpees
Fitness & Performance
B) 3 sets for quality:
– 20-30 alternating slide mountain climbers (towels on platforms)
– 10-15/side single leg hip thrusts
Fitness
A) E3MOM x 5 sets
– 8 double KB front squats @ 3011 tempo
– 8 bent over BB rows
– 8-12 banded good mornings
– 8-12 banded ab curls
B) Three sets for max reps of:
– 50 seconds of rowing for calories
– R10S
– 50 seconds of shoulder to overhead (75/55 or lighter)
– R10S
– 50 seconds of toes to bar or hanging knee raises
– R10S
– 50 seconds of KB swings
Rest 60 seconds
Performance
A) E90S x 10 sets:
– clean and jerk
*Build from 65-95%.
B) Three sets for max reps of:
– 50 seconds of rowing for calories
– R10S
– 50 seconds of shoulder to overhead (95/65)
– R10S
– 50 seconds of toes to bar
– R10S
– 50 seconds of KB swings (53/35)
Rest 60 seconds
Fitness & Performance
CrossFit Open Workout 20.3
A) 18.4 movement prep, E3MOM
– Deadlift 5-4-3-2-1
– 2-4 HSPUs or push-ups after each set
B) CrossFit Open 18.4
21-15-9
– deadlifts 225/155 (135/95)
– handstand push-ups (hand release push-ups)
Then,
21-15-9
– deadlifts 315/205 (185/135)
– 50ft handstand walk (50ft bear crawl)
Fitness
A) E3M x 4 sets – bench press
– 8 bench press (heavier than last week)
– 10 DB lat pull-overs
B) E6M x 3-4 sets:
– 400m row
– 300m run
– 8 burpee + box step ups
Performance – bench press
A) E3M x 4 sets – bench press
Set 1: 8 @ 72-76%
Sets 2-4: 8 @ 68%
*After every set perform 10 DB lat pull-overs.
B) E6M x 3-4 sets:
– 500/400m row
– 400m run
– 10 burpee + box jump overs (24/20”)
Fitness
A) E4M x 4 sets:
– 5 tempo back squats @ 3211
– 10-12 alternating DB rows from plank
– 10-20 second hanging knee raise
B) E3MOM x 4-6 sets:
– 200m run
– 12 wallballs
– 6 strict pull-ups
*Keep pace the same or slightly faster each round.
Performance
A) E4M x 4 sets – back squats
Set 1: 8 back squats @ 72-76%
Sets 2-4: 8 back squats @ 67.5%
B) E3MOM x 4-6 sets:
– 200m run
– 16 wallballs
– 8 chest to bar pull-ups
*Keep pace the same or slightly faster each round.
Fitness
A) E90S x 10 sets (5 each)
Station 1: 8-10 snatch grip Romanian deadlifts
Station 2: 8-10/side seated DB single arm press w/ contralateral KB front rack hold
B) 12 min AMRAP:
– 40 single unders (sub 30 lateral hops)
– 10 (5/5) DB hang power clean + jerk
– 40 single unders
– 10/8 HR push-ups
Performance
A) E90S x 10 sets
Sets 1-3: 3 high hang snatch
Sets 4-6: 2 hang snatch
Sets 7-10: 1 snatch
*Building from 60-90%
B) 12 min AMRAP:
– 30 double unders
– 10 (5/5) DB hang power clean + jerk (50/35)
– 30 double unders
– 10/8 HR push-ups
Fitness & Performance
C) 3 sets for quality:
– 20 BB curls
– 20 banded tricep push-downs