Fitness

A) E2M x 8 sets

Odd sets:

– 10/side half kneeling BB landmine press

Even sets:

– 6/side box step downs (no push offs)

– 10 tough ring rows

Performance

A) E2M x 8 sets

Sets 1-4: 1 high hang clean + 1 hang clean + 1 clean

Sets 5-8: 1 hang clean + 1 clean

*Receive cleans in full squat if able

Fitness & Performance

B) Strength Option 

3-4 sets for quality:

– 8/s SL KB rack assisted RDLs 

– 12-16 OH banded tricep extension

– 1 lap reverse sled drag

– 8-12 ring bicep curls

OR

Conditioning Option

4 rounds for time:

– 400m run or 1000/500m bike

– 15 RKB swings (53/35)

– 10 KB box step-up

Fitness & Performance

A) E3M x 6 sets:

– 4 BB bench press @ 75-85% 1RM

OR

– 10/side SA DB bench press

Then…

– 4 weighted or 2-3 negative pull-ups

– 8 banded face pulls

Fitness

B) E3M x 4-8 sets:

– 200m row or 400m bike

– 12 SA DB hang power snatch (6/6)

– 8, 10 or 12 dips

– 2 or 4 up/downs

Performance

B) E3M x 4-8 sets:

– 250/200m row or 500/400m bike

– 12 SA DB hang power snatch (6/6 @ 50/35)

– 8, 10 or 12 ring dips

– 4 burpee over the DB

Fitness

A) E4M x 4 sets:

– 5 BB front squats or 10 double KB front squats

– 10 DB incline presses

– 10 DB incline chest supported rows

B) E60S x 10-20 sets:

– 2 DB up/down devil cleans

– 4 DB thrusters

– 3 strict pull-ups

Performance

A) E3M x 5 sets:

– 5 front squats @ 75-80% 1RM (2 RIR)

*Heavier than 8s on 10/6

B) E60S x 10-20 sets:

– 2 DB devil cleans (35/20s)

– 4 DB thrusters

– 3 strict pull-ups

Fitness

E6M x 6-8 sets

Odd sets:

– 200m row

– 15 push-ups

– 200m run

– 20 prisoner reverse lunges

– 30 single unders

Even sets:

– 200m run

– 15 RKB swings

– 200m row

– 10 box step-overs

– 30 double unders

Performance

E6M x 6-8 sets

Odd sets:

– 250/200m row

– 20/15 push-ups

– 200m run

– 20 prisoner reverse lunges

– 40 double unders

Even sets:

– 200m run

– 20 RKB swings (53/35)

– 250/200m row

– 10 box jump overs (24/20”)

– 40 double unders

A) E2.5M x 6 sets:

– 5 push press (building)

After odd sets – 16-20 double KB gorilla rows

After even sets – 10 supine medball hamstring curls

B) CrossFit Open Workout 18.1 (Scaled)

20 min AMRAP:

– 8 hanging knee raises

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

– 14/12 cal row

Performance

A) E2.5M x 6 sets:

– 5 push press

*Build to a heavy but crisp set of 5

B) CrossFit Open Workout 18.1 (RX)

20 min AMRAP:

– 8 toes to bar

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

– 14/12 cal row

Fitness

A) E4M x 5 sets:

– 5 deadlifts (building)

– 10-15 DB floor press w/ pause

– 10 standing straight arm banded lat pull-downs

Performance

A) E4M x 5 sets:

– 5 deadlifts @ 70-75 % 1RM or 2 RIR

*Heavier than 10/2

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8/side KB front foot elevated split squats

– 1 length hand over hand sled pull

– 10 supine slide hamstring curls

– 10/s half kneeling DB presses

OR

Conditioning Option

20 min AMRAP:

– 250/200m row, 500/400m bike or 200m run

– 12 DB/KB thrusters (35/20s)

– 12 ring rows

– 12 abmat sit-ups

Fitness

A) E3.5M x 5 sets:

– 8/s split stance KB Romanian deadlifts

– 10 dips

– 10/side bent over DB rows

B) E60S x 10-20 sets:

– 4 alternating DB hang power clean + push press (2/side)

– 4 hanging knee raises

– 4-6 air squats

Performance

A) E3M x 5 sets:

– 1.1.1 power clean + push jerk clusters

*Rest 10 sec between each rep

B) E60S x 10-20 sets:

– 2 TNG power clean + push jerk (185/125, 155/105, 135/95, 115/75)

– 4 toes to bar

– 6 air squats

*PC+PJ should be a heavy but sharp single double

Fitness

E5M x 6-8 sets (3-4 each)

Station 1:

– Row 200m

– 9-12 strict pull-ups

– Row 200m

– 9 lemon squeezes

Station 2:

– Run 200m or bike 500/400m

– 9 double DB hang power snatch 

– Run 200m or bike 500/400m

– 12 DB or prisoner reverse lunges

Performance

E5M x 6-8 sets (3-4 each)

Station 1:

– Row 250/200m

– 12 pull-ups (RX+: CTB pull-ups)

– Row 250/200m

– 9 lemon squeezes

Station 2:

– Run 200m or bike 500/400m

– 9 BB hang power snatch (95/65, 75/55)

– Run 200m or bike 500/400m

– 12 BB back rack reverse lunges

*Please don’t drop weights lighter than 25s