Fitness

A) E2M x 4 sets each

Station 1:

• 8 double KB front squats

Station 2:

• 8 DB bench press
• 8 hinged banded lat pull-downs

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

B) 7 min AMRAP:

– 2 SA DB clean and push press (1/arm)

– 2 hanging knee raise 

– 4 SA DB clean and push press

– 4 hanging knee raise

– etc.., adding 2 reps every round to both movements.

Performance

A) E2M x 8 sets:

Sets 1-4: 2 cleans + 1 jerk

Sets 5-8: 1 clean + 1 jerk

*Build to about 90%

B) CrossFit Open Workout 13.4

7 min AMRAP:

– 3 clean and jerk (135/95, 115/75, 95/65)

– 3 toes to bar

– 6 clean and jerk

– 6 toes to bar

– etc.., adding 3 reps every round to both movements.

Fitness & Performance

C) 3 sets:

– 16 alternating single arm/leg V-ups

– 8/side glute bridge w/ 8 count hold on last rep

Fitness

A) E3M x 3 sets:

– 12-16 incline DB press

– 12-16 double DB Romanian deadlifts

– 24 plate/medball Russian twists

B) E90S x 10-15 sets:

– 15 single unders

– 5 wallballs 

– 3 pull-ups

– 2 up/downs

Performance

A) E3M x 3 sets

– 3.3.3 TnG power snatch clusters

*Rest 10 sec between triples. 

B) E90S x 10-15 sets:

– 12 double unders

– 6 wallballs (20/14)

– 4 pull-ups

– 2 burpee to target

RX+ 16 double unders, 8 wallballs, 6 pull-ups, 4 burpees to target

Fitness

A) E3M x 5 sets:

– 4 bench press @ 32X1 tempo

– 8-12 alt KB gorilla row w/ pause

– 4-8 knee raises (weighted if able)

Performance

A) E3M x 5 sets:

– 3-4 bench press 80-85% 

– 8-12 alt KB gorilla row w/ pause

Fitness & Performance

Strength Option

B) 3 sets for quality:

– 8-12 seated single DB French press

– Max effort close grip push-up @ 1010 tempo

– 8/side SL double KB Romanian deadlifts

– 8-12 ring bicep curls

OR

Conditioning Option

B) 8-10 sets:

– 250m row or 500m bike

– R60S

Fitness

A) E3M x 6 sets:

– 3 BB or goblet box squats @ 31X1 tempo

– 8 L-seated band rows w/ pause

– 12 alt. top down DB floor press

B) 3 rounds for time:

– 21 cal row

– 15 DB thrusters

– 9 pull-ups 

Performance

A) E3M x 6 sets:

– 3 back squats 80-85%

*heavier than last week

B) 3 rounds for time:

– 21 cal row

– 15 thrusters (95/65)

– 9 pull-ups

*RX+: 115/75 w/ CTB pull-ups.

Fitness & Performance

C) 3 sets:

– 6-8 BB ab roll-outs or dragon flags

– 8-10 DB delt triad (lateral, front, overhead press)

Fitness

E8M x 4-5 sets:

– 400m run (scale to 300m)

– 16 SA DB hang power clean (4-4-4-4)

– 12 goblet hold reverse lunges 

– 16/12 push-ups

– 30 single unders

Performance

E8M x 4-5 sets:

– 400m run (scale to 300m)

– 16 SA DB hang power clean (4-4-4-4 @ 50/35)

– 12 goblet hold reverse lunges 

– 16/12 push-ups

– 30 double unders

*Switch the order of every set

Fitness & Performance

A) E3M x 5 sets:

– 5 deadlifts @ 3011 tempo @ 60%

– 5-15 dips (weighted, BW, banded, or box)

Fitness

B) E3M x 4-7 sets:

– 200m row

– 12 RKB swings

– 6 hanging knee raises

– 12 air squats

Performance

B) E3M x 4-7 sets:

– 250/200m row

– 12 RKB swings (70/44)

– 6 toes to bar

– 12 air squats

Fitness

A) E2M x 4 sets each

Station 1:

• 8 double KB front squats

Station 2:

• 8 L-seated DB press
• 8 hinged banded lat pull-downs

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

Performance

A) E2M x 8 sets:

Sets 1-4: 2 cleans + 1 jerk

Sets 5-8: 1 clean + 1 jerk

*Build to about 85%

Fitness & Performance

B) CrossFit Open Workout 20.1

10 rounds for time:

– 8 ground to overhead (95/65, 65/45)

– 10 bar facing burpees

*15 min time cap.

Fitness & Performance

A) E4M x 5 sets:

– 8 Romanian deadlifts @ 62.5-67.5%

– 8 supinated or ring pull-ups (weighted, BW, or banded)

– 8/side single arm lean away DB lateral raise

Strength Option

B) 3 sets for quality:

– 12-16 alternating KB walking lunges

– 1 lap heavy sled drag

– 8-12 DB hex press

– 8-12 tough ring rows

Conditioning Option

B) 8-10 sets:

– 250m row or 500m bike

– R90S

*Perform more sets than last week at the same pace.