Fitness & Performance

A) E2M x 5 sets:

– 5 push press

*Build in weight to a tough set of 5.

Fitness

B) CrossFit Open Workout 23.1 (Scaled II)

14 min AMRAP:

– 60-calorie row
– 50 hanging knee raise
– 40 wall-ball shots
– 30 cleans
– 20 chin over bar pull-ups

♀ 10-lb ball to 9-ft target, 65-lb cleans
♂ 14-lb ball to 10-ft target, 95-lb cleans 

CrossFit Open Workout 23.1 (Scaled I)

14 min AMRAP:

– 60 strokes on the rower
– 50 sit-ups
– 40 wall-ball shots
– 30 cleans
– 20 push-ups

♀ 6-lb ball to 9-ft target, 35-lb cleans
♂ 10-lb ball to 10-ft target, 45-lb cleans 

Performance

A) CrossFit Open Workout 23.1 (RX)

14 min AMRAP:

– 60-calorie row
– 50 toes-to-bars
– 40 wall-ball shots
– 30 cleans
– 20 muscle-ups

♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans 

Fitness & Performance

A) E4M x 3 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 run

– 8 double KB deadlifts

– 8 dips

– 24 single unders

Performance

B) E5M x 3-5 sets:

– 400m run

– 12 double KB deadlifts (53/35s)

– 6-12 ring dips

– 36 double unders

Fitness

For time with a partner:

– 80 cal row

– 80 RKB swings (53/35)

– 80 BB elevated push-ups

– 400m run (together)

– 80 air squats

– 80 ring or inverted BB rows

– 80 cal row

Performance

For time with a partner:

– 100 cal row

– 100 RKB swings (53/35)

– 100 push-ups

– 400m run (together)

– 100 goblet squats

– 100 ring or inverted BB rows

– 100 cal row

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

Performance

A) E2.5M x 6 sets

Sets 1-2: 5 hang power snatches

Sets 3-4: 4 hang power snatches

Sets 5-6: 3 hang power snatches

*Build to a heavy double

Fitness & Performance

Strength Option

B) 3-4 sets for quality:

– 8/side DB rear foot elevated split squats

– 16-24 alt. KB gorilla row

– 1 lap/arm waiters walk

– 8/side split stance banded pallof press (outside foot forward)

OR

Conditioning Option

5-8 sets:

– 500m row / 1000 bike/ 400m run or ski @ 80-90%

75 sec rest

*Goal is to keep same paces as last week with slightly shorter rest 

Fitness

E5M x 5-8 sets

Station 1:

– 400m row

– 8 double DB hang squat cleans (35/25s)

– 8-12 lemon squeezes

Station 2:

– 400m run

– 8-12 double DB push press

– 8 up/downs

Performance

E5M x 5-8 sets

Station 1:

– 500/400m row

– 8 double DB hang squat cleans (35/25s)

– 12 lemon squeezes

Station 2:

– 400m run

– 12 double DB push press

– 8 burpees to target

Fitness

A) E3M x 6 sets:

10-8-6-6-6 deadlifts

After even – 8-12 DB floor press

After odd – 8-12 tall kneeling banded lat pull-down 

B) E90S x 10-15 sets:

– 20 single unders

– 5 double KB deadlifts 

– 5-6 strict pull-ups

– 5-7 push-ups

Performance

A) E3M x 5 sets:

Set 1: 8-10 deadlifts (building set)

Sets 2-6: 6 deadlifts @ 2 RIR

B) E90S x 10-15 sets:

– 20 double unders

– 5 double KB deadlifts (53/35)

– 6 pull-ups

– 7 push-ups

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

B) For time: 

– 600m run

– 40 wallballs

– 400m run

– 30 RKB swings

– 200m run

– 20 up/down + box step-ups

Performance

A) E3M x 5 sets:

– 5 front squats @ 32X1 tempo

B) For time: 

– 600m run

– 60 wallballs (20/14)

– 400m run

– 40 RKB swings (53/35)

– 200m run

– 20 burpee + box jump overs (24/20”)

Fitness & Performance

A) E4M x 4 sets

– 8-12 BB strict press

– 8-12/side bent over DB row

– 20 sec/side Copenhagen plank

*Last week for these movements

Fitness

B) CrossFit Open 18.1 – Scaled

20 min AMRAP

– 8 hanging knee raises

– 10 SA DB hang power clean + jerk (35/25)

– 14/12 cal row

Performance

B) CrossFit Open 18.1 – RX

20 min AMRAP

– 8 toes to bar

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

– 14/12 cal row