Crossfit

A) Push press: 4×8.

Superset w/kb bent over row: 8/side

B) Partner WOD: 100/80 calorie row-100 burpees onto a plate-100/80 calorie row

*Partners must switch off every 25/20 cals on the row.

* Each partner has a plate (45/25lb). Each burpee finishes with athlete jumping on and off of their plate. Athlete does not put hands on plate during pushup portion. Person not doing burpees must hold their plate (45/25lb) locked out overhead for burpee reps to count.

Rx-Plus

140 burpees

Metcon class 

28 minute EMOM:

1) 9-14 burpees

2) 5-6 db front rack squats (50/35lb) + 5-6 db push press

3) 10-20 tuck jumps over paralettes

4) 3-5 strict pullups + 3-5 strict toes to bar

Crossfit

A) Back squat: Build to a heavy single for the day in 20 minutes. If extra time do 2×3 @ 85% 1RM.

B) 10 rounds: 1 heavy power clean @80-85% 1RM or 185/135lb-2 wall walks-3 L-sit pullups

Rx-Plus

power clean @ 80-85% 1RM

Metcon class 

30 minute AMRAP:

30 slamballs (40/20lb)-run 300m- 30 box jump-row 30 cal/25 cals-30 pushups

Crossfit

A) 10 rounds, go every 75 seconds:

Rounds 1-2: 4 touch and go squat snatches

Rounds 3-4: 3 touch and go squat snatches

Rounds 5-6 : 2 touch and go squat snatches

Rounds 7-10: 1 snatch

B) 14 minute AMRAP: Run 400m-15 wallballs-10 knees to elbows

Metcon class 

6 intervals of 2:30 on 2:30 off alternating between A and B.

A) 500m row + max rep db thrusters (35/25lb) B) 500m row + max rep burpees over the rower

*Scale row to 450m or 400m if needed to get at least 20 seconds for movement

Crossfit

A) 4 rounds of 30secs on 30secs off for max reps alternating through:

1) strict chinups 2) deficit pushups 3) alternating pistols 4) rest

 B) 10-9-8-7-6-5-4-3-2-1

Deadlift- Hang squat clean-STOH (95/65lb)

Rx-Plus

115/75lb

Metcon class 

5 rounds of 20kb swings (53/35lb)-40 double unders

Rest 3 minutes

4 rounds of 15 kb goblet cleans-30 double unders

Rest 3 minutes

3 rounds of 10 kb snatches (5/side) -20 double unders

Rest 3 minutes

2 rounds of 4 turkish get ups (2/side)-30 double unders

Crossfit

Partner WOD

3 rounds each of I-go-you-go:  10 front squats (135/95lb) or (155/105lb)

Then both partners run 800m

Then 5 rounds each of I-go-you-go: 10 burpees +10 box jumps

Then both partners run 800m

Then 3 rounds each of I-go-you-go: 10 front squats (135/95lb) or (155/105lb)

Metcon 

A) 4 rounds of 1 minute stations for max reps

1) wallballs

2) burpee broad jump

3) 1 arm alternating kb swings (53/35lb)

 4) db box step ups (35/25lb) (20/18″ box)

5) calorie row

6) rest

Crossfit

OPEN WOD 17.2

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:
50-ft.  db front rack walking lunge
16 toes-to-bars
8 db power cleans
Then, 2 rounds of:
50-ft. db front rack walking lunge
16 bar muscle-ups
8 db power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

*Go to games.crossfit.com for movements standards and scaling/masters versions of the workout.

Metcon class 

Run 1 mile- 60kb swings-50 burpees-40 box jumps-30 kb goblet cleans- 20 broad jumps-10 strict pullups

Crossfit

A) back squat 6-5-3-3. Start @ 75-80% and work up to 85-90%. Between sets 5-10 strict ring/bar dips

B) 90-60-30 double under

30-20-10 wallball

3-2-1 rope climb

After every round run 400m

Rx-Plus

legless rope climb

Metcon class 

Row 50 calories-50 single arm OH kb lunge (25 total w/left arm up, 25 total with right arm up)

Rest 5 minutes

Row 40 calories-40 goblet squats

Rest 4 minutes

Row 30 calories-30 single arm OH kb lunges

Rest 3 minutes

Row 20 calories-20 goblet squats

Rest 2 minutes

Row 10 calories-10 single arm OH kb lunges-10 goblet squats

Crossfit

A) 10 min alternating EMOM: 1) 5-10 kipping/butterfly chest to bar or 3-7 bar muscle up

2) Choose one of the following: 30 second wallfacing handstand hold or 10-20 shoulder taps or 10-20m HS walk

B) 2×5 min on 5 min off 1000m row then AMRAP

 Max deadlifts (185/135lb)

*if you cant keep under a 2:15 pace, scale row to 850-900m.

Rx-Plus

225/155lb

Metcon class 

A) 3 rounds of run 400m-21 kb swings-15 toes to bar-9 hand release pushups

B) 8 rounds of 40 single unders-10 step ups

C) 3 rounds of 15 wallballs-15 pullups

*Intention is to go hard on part A and C and use part B as recovery. A, B and C are all back to back