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!
Fitness & Performance
A) E2M x 6 sets:
– 5-5-5-3-3-3 push press
*Build in weight to a tough set of 3.
Fitness
B) EMOM x 10-20 sets:
– 4 alt SA DB hang power clean + push push press
– 4-5 hanging knee raise
– 4-6 air squats
Performance
B) EMOM x 10-20 sets:
– 4 alt SA DB hang power clean + push jerk (50/35)
– 5 toes to bar
– 6 air squats
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) E5M x 3-5 sets:
– 400m row
– 9 double KB deadlifts
– 9-12 HR push-ups
– 36 single unders
Performance
B) E5M x 3-5 sets:
– 500/400m row
– 9 deadlifts (155/105, 135/95, 115/75)
– 12 HR push-ups
– 36 double unders
RX+ complete with 9-12 HSPUs
Fitness
E5M x 6-8 sets
Station 1:
– 200m row
– 6 double DB hang power clean + push press
– 200m row
– 6 up/downs + 6 ring rows
Station 2:
– 200m run
– 6 reverse lunges (w/2, 1 or no DBs)
– 200m run
– 9 lemon squeezes
Performance
E5M x 6-8 sets
Station 1:
– 250/200m row
– 6 power clean + push jerk (115/75, 95/65, 75/55)
– 250/200m row
– 9 burpee pull-ups
Station 2:
– 200m run
– 6 front rack reverse lunges
– 200m run
– 12 lemon squeezes
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
B) CrossFit Open Workout 22.1 (Scaled)
15 min AMRAP:
– 3 wall walks
– 12 DB snatches (35/20)
– 15 box jump/step overs (24/20”)
CrossFit Open Workout 22.1 (Foundations)
15 min AMRAP:
– 3 bear crawls
– 12 DB snatches (20/10)
– 15 box jump/step overs (16”)
Performance
A) E2.5M x 6 sets
Sets 1-2: 4 hang power snatches
Sets 3-4: 3 hang power snatches
Sets 5-6: 2 hang power snatches
*Build to a heavy double
B) CrossFit Open Workout 22.1 (RX)
15 min AMRAP:
– 3 wall walks
– 12 DB snatches (50/35)
– 15 box jump overs (24/20”)
Fitness
A) E3M x 6 sets:
9-7-5-5-5 deadlifts
After even – 8-12 DB floor press
After odd – 8-12 tall kneeling banded lat pull-down
Performance
A) E3M x 5 sets:
Set 1: 6-8 deadlifts (building set)
Sets 2-6: 5 deadlifts @ 1-2 RIR
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8-12 banded Spanish squats
– 8-12/side SA banded tricep push-down (red)
– 8-12 bent over BB rows w/ pause
– 1 lap suitcase carry
OR
Conditioning Option
5-8 sets:
– 500m row / 1000 bike/ 400m run or ski @ 80-90%
60 sec rest
*Goal is to keep same paces as last week with slightly shorter rest
Fitness
E5M x 6-8 sets
Station 1:
– 200m row
– 8 alternating DB snatches
– 250/200m row
– 8-12 DB goblet squats
Station 2:
– 200m run
– 8 strict pull-ups
– 200m run
– 8-12 box step-ups
Performance
E5M x 6-8 sets
Station 1:
– 250/200m row
– 10 alternating DB snatches (50/35)
– 250/200m row
– 12 DB goblet squats
Station 2:
– 200m run
– 10 pull-ups
– 200m run
– 12 box jump overs (24/20”)
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