WOD

Fitness

A) E3M x 5 sets:

– 5 BB or double KB front squats 

– 8-12 incline DB press

– 8-12 incline KB row w/ pause

*KB front squats should use 32X1 tempo

B) E2M x 8-12 sets

– 8-12 wallballs

– 4 up/down DB devil presses 

– 4-8 hanging knee raises

– 4 burpee + box step-up (sub up/downs)

Performance

A) E3M x 5 sets:

– 5 front squats

*heavier than the paused sets

B) E2M x 8-12 sets

– 12 wallballs 20/14

– 4 DB devil presses (35/20s)

– 8 toes to bar

– 4 burpee box jump overs (24/20”)

RX+ complete with 15-5-10-5 rep scheme

Fitness & Performance

A) E2M x 6 sets:

– 5-5-3-3-2-2 push press

*Build in weight to a tough set of 2.

B) Strength Option

3-4 sets for quality:

– 10-20 SA banded tricep push-down

– 20 DB/KB walking lunges

– 30 sec accumulated L-sit (sub 15 sec/leg)

– 20 sec top of ring row hold

OR

Conditioning Option

Tester:

– 2000m row, 4000m AB, or 1 mile run

Fitness & Performance

A) E4M x 4 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) E2M x 8-12 sets total (4-6 each)

Station 1: 12/9 cal row + 4-6 alternating up/down box step-ups

Station 2: 12/9 cal row + 30-45 single unders 

Performance

B) E2M x 8-12 sets total (4-6 each)

Station 1: 15/12 cal row + 6 alternating DB burpee box step-ups (35/20s to 20/16”)

Station 2: 15/12 cal row + 45 double unders

Fitness

E6M x 6-8 sets 

Station 1:

– 400m row

– 12 wallballs

– 12 RKB swings 

– 8 box step ups

Station 2:

– 400m run

– 12 DB SA hang power cleans 

– 12/9 push-ups

– 8 strict pull-ups

Performance

E6M x 6-8 sets 

Station 1:

– 500/400m row

– 16 wallballs

– 12 RKB swings (53/35)

– 8 box jump overs (24/20”)

Station 2:

– 400m run

– 16 DB SA hang power cleans (50/35)

– 12 push-ups

– 8 pull-ups

RX+ complete with reps or 20-16-12

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

*Last day for these movements

B) CrossFit Open Workout 20.1 (Scaled)

10 rounds for time: 

– 8 ground to overhead (65/45)

– 10 bar facing burpees

15 min cap

Performance

A) E2.5M x 6 sets

Sets 1-2: 3 hang power snatches

Sets 3-4: 2 hang power snatches

Sets 5-6: 1 hang power snatch

*Build to a heavy single

B) CrossFit Open Workout 20.1 (RX)

10 rounds for time: 

– 8 ground to overhead (95/65)

– 10 bar facing burpees

15 min cap

Fitness

A) E2.5M x 8 sets:

9-7-5-3-3 deadlifts

After even – 8-12 DB floor press

After odd – 8-12 tall kneeling banded lat pull-down 

B) 5 rounds for time:

– 3 up/down DB devil press

– 12 DB reverse lunges (both/one/none)

– 9 hanging knee raises

– 200m run

Performance

A) E2.5M x 8 sets:

Set 1: 5 deadlifts (building set)

Sets 2-6: 3 deadlifts @ 1-2 RIR

B) 5 rounds for time:

– 3 DB devil press

– 12 DB reverse lunges (35/20s)

– 9 toes to bar

– 200m run

Fitness

12 round for time w/ a partner:
– 12/9 cal row

– 12 wallballs 

– 12/9 push-ups

– 12 RKB swings

– 12 box step-ups

*switch partners every movement

Performance

12 round for time w/ a partner:
– 15/12 cal row

– 15 wallballs (20/14)

– 15/12 HR push-ups

– 15 RKB swings (heavy)

– 10 box jump overs (24/20”) 

*switch partners every movement

*RX+ 20/15 cal row, 10 HSPUs

Fitness

A) E3M x 5 sets:

– 5 BB or double KB front squats @ 32X1 tempo

– 8-12 incline DB press

– 8-12 incline KB row w/ pause

*Last day for these movements

Performance

A) E3M x 5 sets:

– 1 front squat @ 32X1 tempo + 4 front squats (no tempo)

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy sled drag

– 12-16 DB rollback tricep extensions

– 20 sec accumulated L sit (scale 10 sec/side)

– 4-8 strict supinated pull-ups (weight if able)

OR

Conditioning Option

5-8 sets:

– 500m row / 1000 bike/ 400m run or ski @ 80-90%

45 sec rest

*Goal is to keep same paces as last week with slightly shorter rest 

*Next week we test!