Fitness

A) E2M x 8 sets

Odd sets:

– 8-12/s SA DB incline press

Even sets:

– 8/s SL RDLs w/ rack assist (back leg extended

– 10 tall kneeling banded lat pull-downs

Performance

A) E2M x 8 sets

Sets 1-4: 1 clean pull + 1 hang power clean

Sets 5-8: 1 power clean

Fitness & Performance

B) Strength Option 

3-4 sets for quality:

– 8/s DB/KB split squats (regular or rear foot elevated)

– 10-20 band or cable tricep push-downs

– 10 ring face curls

– 5/s banded pallof press @ 5050 tempo (green)

OR

Conditioning Option

For time:

– 1000/800m row or ski, 2000/1600m bike, or 800m run

– 30 medball box step overs (20/14 to 20”)

– 30/24 push-ups

– 750/600m row or ski, 1500/1200m bike, or 600m run

– 20 medball box step overs

– 20/16 push-ups

– 500/400m row or ski, 1000/800m bike, or 400m run

– 10 medball box step overs

– 10/8 push-ups

*Sube unweighted box step over and/or elevated push-ups

Fitness

E8M x 4-6 sets (2-3 each):

Station 1:

– 400m run or 1000m bike

– 12 hang power cleans (115/75, 95/65, 75/55)

– 250/200m row

– 12 front squats

– 8-12 strict or 12 kipping pull-ups

Station 2:

– 500/400m row

– 12 deadlifts

– 200m run or 500/400m bike

– 12 ring dips

– 16 medball press-out sit-ups

Performance

E8M x 4-6 sets (2-3 each):

Station 1:

– 400m run or 1000m bike

– 12 hang power cleans (115/75, 95/65, 75/55)

– 250/200m row

– 12 front squats

– 8-12 strict or 12 kipping pull-ups

Station 2:

– 500/400m row

– 12 deadlifts

– 200m run or 500/400m bike

– 12 ring dips

– 16 medball press-out sit-ups

Fitness

A) E2.5M x 6 sets:

– 5-5-5-3-3-3 push press

After odd sets – 20 alternating KB gorilla rows

After even sets – 10 tough DB goblet squats

B) E90S x 10-15 sets:
– 20 single unders

– 8 SA DB hang power snatch (4/4)

– 6 push-ups

– 8 air squats

Performance

A) E2.5M x 6 sets:

– 5-5-5-3-3-3 push press

B) E90S x 10-15 sets:
– 20 double unders

– 8 SA DB hang power snatch (4/4 @ 50/35)

– 8/6 push-ups

– 8 air squats

RX+ complete with deficit push-ups and 12 air squats

Fitness

A) E3M x 6 sets:

– 4 back squats 

After odd sets – 8/s SA ring rows with dip + reach

After even sets – 8-12 DB floor press

B) 5 rounds for time:

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

– 12 RKB swings

– 12 or 16 wallballs 

– 200m run

R60S

Performance

A) E3M x 6 sets:

– 4 back squats @ 80-85% (2-3 RIR)

B) 5 rounds for time:

– 5 burpee box jump overs (24/20”)

– 15 RKB swings (70/44)

– 20 wallballs (20/14)

– 200m run

R60S

Fitness & Performance

A) E4M x 4 sets:

– 8 BB strict press

– 8-12/s SA DB bent over row

– 8 ring face pulls

*Heavier than 8/7

Fitness

B) CrossFit Open WOD 18.1 (Scaled)

20 min AMRAP:

– 8 hanging knee raises

– 10 DB hang power clean & jerk (5/5 @ 35/20)

– 14/12 cal row

Performance

B) CrossFit Open WOD 18.1 (RX)

20 min AMRAP:

– 8 toes to bar

– 10 DB hang power clean & jerk (5/5 @ 50/35)

– 14/12 cal row

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts*

– 16-20 top down DB bench press

– 4-8 strict/weighted or 2-4 negative supinated pull-ups

*Heavier than 8/6

B) Strength Option

3-4 sets for quality:

– 1 lap lateral sled drag

– 10-15 DB tricep rollback extensions

– 10 alternating single leg crossbody raises

– 10 BB bent over row w/pause

OR 

Conditioning Option

4 rounds for time:

– 40-30-20-10 cal row/ski/bike erg

– 40-30-20-10 MB reverse lunges (20/14)

– 20-15-10-5 med ball press sit-ups

– 20-15-10-5 burpees

Fitness

A) E2M x 8 sets

Odd sets:

– 8-12/s SA DB incline press

Even sets:

– 8/s SL RDLs w/ rack assist (back leg extended

– 10 tall kneeling banded lat pull-downs

B) 5 rounds for time:

– 15 RKB swings 

– 10 box step-ups

– 10 dips

– 200m run

R60S

Performance

A) E2M x 8 sets

Sets 1-4: 1 clean pull + 1 hang power clean

Sets 5-8: 1 power clean

B) 5 rounds for time:

– 15 RKB swings (53/35)

– 10 box step-ups (20”)

– 10 ring dips

– 200m run

R60S

Fitness

E6M x 3-4 total rounds:

Station 1:

– 400m run or 800m bike

– 8 double DB hang power cleans

– 12 reverse lunges (2, 1 or no DBs)

– 4-8 burpees

Station 2:

– 400m row

– 12 DB/KB deadlifts

– 12 push-ups

– 12 lemon squeezes

Performance

E6M x 3-4 total rounds:

Station 1:

– 400m run or 1000m bike

– 12 hang power cleans (115/75, 95/65, 75/55)

– 12 front rack reverse lunges

– 8 burpees over the barbell

Station 2:

– 500m row

– 12 deadlifts

– 16/12 push-ups

– 12 lemon squeezes