Fitness & Performance
A) E3.5M x 4 sets:
– 8-12 DB incline bench press w/ pause
– 8-12 bent over BB rows
– 8/side half kneeling high to low banded wood chops
B) Strength Option
3-4 sets for quality:
– 20 DB walking lunges
– 8-12 dips (weighted, BW or scaled)
– 1 lap/arm KB suitcase carry
– 8-12 DB lat pull-overs
OR
Conditioning Option
2K row tester
*Goal is to keep pace from last weeks 500s
Fitness
A) E2M x 8 sets
Odd sets:
– 12-16 alt. low handle landmine cossack squat
Even sets:
– 12-16 DB floor press w/ pause
– 8-12 tall kneeling banded lat pull-down
B) 5 rounds for time:
– 200m run
– 8 double DB hang power snatch
– 10 hanging knee raises
R60S
Performance
A) E2M x 8 sets:
Sets 1-2: 3 high hang snatch
Sets 3-4: 2 hang snatch
Sets 5-8: 1 snatch
B) 5 rounds for time:
– 200m run
– 8 UB hang power snatch (95/65, 75/55, 65/45)
– 10 toes to bar
R60S
Fitness
2 times through…
8 min AMRAP
– 12/9 cal row
– 12 RKB swings
– 6-9 push-ups
R4M
8 min AMRAP
– 200m run
– 12 wallballs
– 6 strict pull-ups
R4M
Performance
2 times through…
8 min AMRAP
– 12/9 cal row
– 12 RKB swings (53/35)
– 9 push-ups
R4M
8 min AMRAP
– 200m run
– 12 wallballs (20/14)
– 6 pull-ups
R4M
RX+ sub 70/44 KB, 6 HSPUs for push-ups, and 6 CTB pull-ups or 3 bMUs for pull-ups.
Fitness
A) E2M x 8 sets
Odd sets:
– 8-12 BB strict presses
– 8 SL DB Romanian deadlifts (R)
Even sets:
– 8/side SA ring rows w/ reach
– 8 SL DB Romanian deadlifts (L)
*SL RDLs should be done with back leg raises straight off ground with square hips
B) E90S x 10-15 sets:
– 20 single unders
– 5 DB push press
– 5 DB front/goblet squats
– 5 up/downs
Performance
A) E2M x 8 sets:
– 1 split jerk
B) E90S x 10-15 sets:
– 20 double unders
– 5 shoulder to overhead (135/95, 115/75, 95/65)
– 5 front squats
– 5 burpees over the barbell
Fitness
A) E3M x 6 sets
– 7-5-3-2-1 deadlifts (building)
– 8-12 DB L-seated presses
– 8-12/side half kneeling banded row + reach
B) 5 sets of 3 min AMRAPs:
– 8 double DB deadlifts
– 10 push-ups
– 12 box step-ups
R60S
Performance
A) E3M x 6 sets:
– deadlifts
Set 1: 7 @ 65%
Sets 2: 5 @ 75%
Sets 3: 3 @ 80%
Sets 4-6: 1-2 @ 85+%
*Goal is to end heavier than last week.
B) CrossFit Open Workout 11.2 Dissected
5 sets of 3 min AMRAPs:
– 9 deadlifts (155/105)
– 12 push-ups
– 15 box jumps (24/20”)
R60S
Fitness & Performance
CrossFit Open Workout 23.1
RX
14 min AMRAP:
– 60 cal row
– 50 toes to bar
– 40 wallballs (20/14)
– 30 cleans (135/95)
– 20 muscle-ups
Scaled
14 min AMRAP:
– 60 cal row
– 50 hanging knee raise
– 40 wallballs (14/10)
– 30 cleans (95/65)
– 20 pull-ups
Foundations
14 min AMRAP:
– 60 pulls on rower
– 50 sit-ups
– 40 wallballs
– 30 DB or BB cleans
– 20 push-ups
A) E3M x 5 sets
– 5 BB front squats @ last week’s tempoed triple weight
– 8-12 L-seated band rows (green)
– 4/side wide stance banded twists w/ 4 sec eccentric (red)
*build heavier than last week
Performance
A) E3M x 5 sets:
– 3-3-2-2-2 front squats
*build heavier than last week
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 16 alt. DB/KB death march
– 8-12 BB Bradford presses (over & back = 1 rep)
– 1 lap reverse sled drag
– 16-20 alt DB curls
OR
Conditioning Option
E3M x 4-7 sets
– 500m row
*Goal is to start at around 80% pace and keep throughout.
Fitness & Performance
A) E3.5M x 5 sets:
– 8-12 DB bench press w/ pause (neutral grip)
– 12-16 alternating KB gorilla rows
– 8-12/side banded lateral delt raise
Fitness
B) For time:
– 800m run (scale w/ 600m)
+
3 rounds:
– 12 pull-ups
– 18 push-ups
– 24 walking lunges
+
– 800m run (scale w/ 600m)
Performance
B) For time:
– 800m run
+
3 rounds:
– 16 pull-ups
– 24/20 push-ups
– 32 walking lunges
+
– 800m run
RX+ perform with a weight vest or CTB pull-ups.
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