Conditioning

Partner WOD

12 minutes – As Many Reps as Possible:

• Row for Calories
• DB Thrusters (50#/35#)

Both athletes working at different stations at the same time. Switch whenever, and as many times as you’d like. Score is total reps.

Cash-out

100 V-ups or 100 ABMAT Sit-ups

Strength

20 minutes to build to a 1RM Deadlift

• If you begin to lose proper mechanics, stop there.

Conditioning

10 minute AMRAP:

• 5 Strict Pull-ups
• 7 Deadlifts (225#/153#)
• 9 Box Jumps (30”/24”)

Strength

3 sets:

• Dumbbell Bench Press x 12-15 Reps (8 RPE)
• Double KB Front Squat x 10 @ 21×1 Tempo
• Side Plank x :45/:45

Conditioning

With a partner, complete three alternating rounds each of:

• 50 Wall Balls (20#/14#)

Olympic

Clean Complex – 15 minutes to build to a heavy complex of:

• 1 Power Clean + 2 Front Squats + 1 Jerk

Conditioning

CrossFit Open WOD 18.0

21-15-9 for time:

• Alternating DB Snatches (50#/35#)
• Over-the-Dumbbell Burpees

Partner WOD

With a partner, complete the following tasks for time:

A. 50 Burpee Buy-in

B. Partner “Angie”

• 100 Pull-ups
• 100 Push-ups
• 100 Abmat Sit-ups
• 100 Air Squats

C. 2000m Row Finisher

One person working at a time while the other rests. Exercises must be completed in order.

Olympic

8 x 1 Power Snatch + 1 Squat Snatch

• Build to heavy or stay at same weight across all eight sets.

Conditioning

“Diane” Ladder

10 minute AMRAP:

• 3 Deadlifts (225#/153#)
• 3 Handstand Push-ups
• 6 Deadlifts
• 6 HSPU
• 9 Deadlifts
• 9 HSPU..

Continue up the ladder, adding three reps per round. Score is total reps completed.

Scaling;

• Deadlift → 60% 1RM
• HSPU → Pike Push-ups → Kb Push Press

Strength

4 sets:

• 8/8 Single Leg Box Step-ups @ 7-8 RPE
• 8/8 Single Leg RDL

Conditioning

With a partner, row as many meters as possible in 20 minutes.

• Switch every 2:00
• Complete 10-15 Burpees after each row

Strength

Every :90 for 10 sets:

• 1 Power Clean + Jerk

Build to something heavy.

Conditioning

10:00 AMRAP:

• 25 Double Unders
• 10 Toes-2-Bar
• 10 Power Cleans (135#/93#)

Strength

15 minutes to build to today’s 2RM Front Squat

Conditioning

Reps of 30-24-18-12 for time:

• Wall Balls (30#/20#)
• Alternating DB Snatches (50#/35#)
• Box Jumps (24″/20″)

Partner WOD

With a partner, complete 3 rounds for time:

• 60 Back Squats (135#/93#)
• 60 DB Push Presses (2 x 50#)
• 1000m Row