Strength
Deadlift
5-5-5-3-3-3
- Build to a heavy set of 3 (9 RPE)
Conditioning
Reps of 30-20-10:
- Kb Swings (70#/44#)
- Toes-2-Bar
- Box Jumps (24″/20″)
- Burpees
- Wall Balls (20#/14#)
Strength
Deadlift
5-5-5-3-3-3
Conditioning
Reps of 30-20-10:
Endurance
Row 6 x 1:00 for max calories/rest 1:40 between sets
Conditioning
5 Sets:
Rest 1:00 between rounds.
Strength
6 x 3 Power Clean + 1 Jerk
Conditioning
5 rounds:
Partner WOD
Task “Fight Gone Bad”
With a partner, with only one person working at a time, complete the following for time:
Olympic
5 x 2 Snatch – Build to heavy double
Conditioning
Crossfit Games Open 11.4
10 minute AMRAP:
Cash-Out
50 Pistols or 100yd Walking Lunge
Strength
Front Squat –
A. Every 2 minute for five sets:
B. 2 x 8-10 @ 75%
Conditioning
3 rounds for time:
Endurance
Row – 6 x 1:00 Max Calories/2:00 Rest
Conditioning
12 minute AMRAP:
*Sub Double Kb Push Press for HSPU’s/30 Plate Hops for Double Unders
Olympic
5 x 2.2.2 Power Clean – every 3 minutes
Conditioning
21-15-9 for time:
Partner WOD
With a partner, complete the following for time:
Both partners are working at the same time. One is rowing, while the other is performing either Burpees or Kb Swings. If the 5k row is completed before the Burpees and Kb Swings are completed, then both partners may work on the row. If the Burpees and Kb Swings are completed first, then both partners may work on the row until it is completed.
Strength
Deadlift
*If you do not know your one rep max deadlift then build to something that is challenging but does not compromise form.
Conditioning
For time:
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