Strength

Front Squats

• 15 minutes to build to a heavy set of 2

Conditioning

Reps of 3-6-9-12-15-12-9-6-3

• Wall Balls (30#/20#)
• C2B Pull-ups
• Start with 15 Double Unders (30 Singles) and complete 15 Double Unders (30 Singles) after each round (10 sets total)

Strength

16 minute EMOM:

• Even minutes: 5 Deadlifts @ 60% 1RM
• Odd minutes: 5 Strict Handstand Push-ups*

*Scaling: 5 Strict HSPUs → 5 Kipping HSPUs → 5 Pike Push-ups → 8-10 Seated KB Presses

Conditioning

3 rounds for max reps:

• 1:30 Max Calorie Row
  • Rest :45
• 1:30 Max Power Cleans (165#/113#)
  • Rest :45

Olympic

Every :90 for 12 minutes (8 sets) complete:

• 2 Full Snatches

*Reset between reps. Start at a moderate weight and build to something heavy.

Conditioning

5 rounds for time:

• 10 Alternating DB Squat Snatches (50#/35#)
• 10 Burpees Stick Jumps (20″/16″)

Strength

Back Squat

A. Warm up:

• 8 reps @ 40% 1RM
• 6 reps @ 50%
• 4 reps @ 60%

B. Working sets:

• 6 reps @ 70% 1RM
• 1 rep @ 90%
• 6 reps @ 75%
• 1 rep @ 95%
• 6 reps @ 80%
• 1 rep @ 100%

Conditioning

For time:

• 30 Pull-ups
• 10 Thrusters (75#/53#)
• 20 Pull-ups
• 20 Thrusters
• 10 Pull-ups
• 30 Thrusters

Partner WOD

With a partner, complete as many rounds as possible in 25 minutes of:

• 800m Run
• 50 Clean & Jerks

*Partners must run 800m together.

*The weights on the Clean and Jerk will increase each round

• Round 1 = 95#/63#
• Round 2 = 115#/83#
• Round 3 = 135#/93#
• Round 4 = 155#/103#

Don’t be a turkey, come on in to Capital City CrossFit at 7:00am or 8:00am to burn some calories before getting stuffed!

Partner WOD

Pass the Turkey 3.0

With a partner, complete as many reps as possible in 30 minutes of:

• 200 yd Farmers Carry (2 x 70#/53# Kbs)
• 60 Partner Wall Balls (20#/14#)
• 200 Double Unders
• 60 Partner Wall Balls (20#/14#)

Notes:

• Farmer’s Carry: Partners must switch every 50 yards
• Wall Balls : Athletes must pass the Wall Ball over a pull-up bar (30 each partner)
• Double Unders: These can split up between partners however they wish, but only one person working at at time.

Strength

A1. 5-5-5-5-5 Bench Press (add weight each set, finishing with a heavy set of 5)

• Rest :45

A2. 5 x 8/8 Single Leg RDL

• Rest :90

Conditioning

With a partner, complete as many alternating rounds as possible in 20 minutes of:

• 500m Row

While one partner is rowing, the other is completing the following:

• 5 Strict Chin-ups
• 10 Kb Swings (60#/44#)
• 15 Air Squats

Score = total number of 500m intervals completed.

Olympic

Every :90 for 12 minutes (8 sets):

• 1 Power Snatch + 1 Snatch

Build to heavy with no misses.

Conditioning

CrossFit Open Workout 11.4

10 minute AMRAP:

• 60 Bar Facing Burpees
• 30 Overhead Squats (120#/88#)
• 10 Muscle-ups

Strength

Back Squat

A Warm-up

• 8 reps @ 40%
• 5 reps @ 60%
• 3 reps @ 70%
• 2 reps @ 80%
• 1 rep @ 85%

B. Working Sets

• 10 x 1 @ 92.5% – Every minute, on the minute

Conditioning

Reps of 24-18-12 for time:

• Dumbbell Lunges (2 x 50#/35#)
• Dumbbell Push Press (2 x 50#/35#)
• Toes-2-Bar

Partner WOD

With a partner, complete as many rounds and reps as possible in 25 minutes of:

• 60 Wall Balls (20#/14#)
• 30 Power Cleans (135#/93#)

*At the top of every minute (including the first minute) each partner must stop what they are doing and complete 4 burpees.

Only one person working at a time.  Score is rounds + reps completed.