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

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

Fitness & Performance

CrossFit Open Workout 20.2