A) E2M x 5 sets:

E3M x 3 sets:

– 8-12 strict overhead BB/DB press (from floor)

– 8-12 double DB Romanian deadlifts

B) 3 rounds for time:

– 10 alternating DB snatches

– 12 DB facing burpees

+

R30S

+ 

2 min max cal row

+

R30S

+

3 rounds for time:

– 10 pull-ups

– 12 DB facing burpees

*12 min cap

Performance

A) E2M x 5 sets

– 1.1.1 power snatch cluster

*Rest 10 sec between singles

B) CrossFit Open WOD 19.4

3 rounds for time:

– 10 snatches (95/65)

– 12 bar facing burpees

+

R3M

+

3 rounds for time:

– 10 bar muscle-ups

– 12 bar facing burpees

*12 min cap

*Scale the bar muscle ups with CTB pull-ups or regular kipping pull-ups.

Fitness

A) E2M x 8 sets:
– 5 DB hang power cleans

After odd sets:

– 10 DB reverse lunges

After even sets:
– 10 ring rows

Performance

A) E2M x 8 sets:

– 3 hang power cleans

*Start moderate then build to a heavy but crisp triple. 

Fitness & Performance

Strength Option

B) 3 sets for quality:

– 8-10 bent over BB rows w/ pause

– 1 lap lateral sled drag

– 8-10 DB floor press w/ pause

– 8-10 heel elevated double KB front squats

OR

Conditioning Option

B) For time:

– 250m row or 500m bike

– R30S

– 500m row or 1000m bike

– R60S

– 750m row or 1500m bike

– R90S

– 750m row or 1500m bike

– R60S

– 500m row or 1000m bike

– R30S

– 250m row or 500m bike

Gym closed

At Home Workout

E90S x 10-15 minutes:

– 8 shoulder taps from plank position

– 16 mountain climbers

– 8 jumping squats

– 8 bent over object rows

Gym closed due to inclement weather.

At Home Workout

Tabata of:

– air squats

– push-ups

– sit-ups

– bag swings

*A tabata is 8 rounds of 20 seconds of work with 10 seconds of rest for 8 rounds. Complete the 8 rounds of each movement before moving onto the next movement. Try and go straight through or add 2 minutes of rest between each movement. 

Fitness

A) E2.5M x 6 sets:

– 3 BB or goblet box squats @ 31X1 tempo

After odd sets:

– 6/side bent over KB row @ 31X1 tempo

After even sets:

– 12 alt. seated DB piston presses

*Box squats should be heavier than last week. 

B) For time

– 40 pull-ups

– 80 cal row

– 120 wallballs

*Partition reps any way you like

*20 minute cut-off

Performance

A) E2M x 8 sets:

– 1 back squat 85-90+%

B) CrossFit Open Workout 20.5

– 40 muscle ups

– 80 cal row

– 120 wallballs (20/14 to 10/9’)

*Partition reps any way you like

*20 minute cut-off

At Home Workout

21-18-15-12-9-6-3 reps for time

– thruster

– up/down

*Use a weighted backpack, some old DBs, or something of the like for your thrusters.

EMOM x 10-30 minutes

– 8 prisoner reverse lunges

– 6/4 push-ups

– 4 sit-ups

Scale rep and time as needed.

Fitness & Performance

A) E3M x 5 sets:

– 2 deadlifts @ 3011 tempo + 4 regular deadlifts @ 65-70%

– 8-12 tough push-ups (weighted and/or deficit, BW, elevated)

Fitness & Performance

Strength Option

B) 3 sets for quality:

– 20 DB walking lunges

– 1 lap heavy reverse sled drag

– 10/arm bent over DB row

– 20 tricep band push-downs

OR

Conditioning Option

B) Death by cal row or bike

– start at 6/4 calories and add 1 calorie every minute until failure

Fitness

A) E2M x 4 sets each

Station 1:

• 8/side DB/KB split squats

Station 2:

• 8 DB incline press
• 8 bent over reverse fly 

*All reps should be performed with a 3 second eccentric tempo.

B) EMOM x 10-20 sets:

– 3 Up/down DB devil press 

– 3-4 strict pull-ups

– 3-5 wallballs 

Performance

A) E2M x 8 sets:

– 1 clean + 1 jerk

*Build to about 90+%

B) EMOM x 10-20 sets:

– 3 DB devil press (35/25s)

– 4 pull-ups

– 5 wallballs (20/14)