Strength

Deadlift

• 8 reps @ 50% 1RM
• 6 reps @ 60%
• 4 reps @ 70%
• 2 reps @ 75%
• 2 reps @ 85%

Conditioning

“Diane”

Reps of 21-15-9 for time:

• Deadlift (225#/153#)
• Handstand Push-ups

Cash-Out

Accumulate 3:00 of Side Planking each side.

Strength

Push Press x 5-5-5-5-5

• Build to today heaviest set of 5

Conditioning

Complete for time:

• 30 Alternating DB Snatches
• 20 Over-the-Dumbbell Burpees
• 600m Run
• 30 Alternating DB Snatches
• 20 Over-the-DB Burpees
• 600m Run
• 30 Alternating DB Snatches
• 20 Over-the-DB Burpees

Strength

Back Squat

6 x 3 @ 90% 3RM

Conditioning

12:00 AMRAP:

• 3 Squat Cleans (135#/93#)
• 3 Strict Pull-ups
• 6 Squat Cleans
• 6 Strict Pull-ups
• 9 Squat Cleans
• 9 Strict Pull-ups
• 12-12, 15-15, etc. etc..

Continue up the ladder for the duration of the twelve minutes.

Partner WOD

Double “Morrison”

With a partner, complete reps of 100-80-60-40-20 for time:

• Wall Balls (20#/14#)
• Kb Swings (53#/35#)
• Box Jumps (24″/20″)

Split reps up however you wish between you and your partner.  There is a hard cap of 35:00.

Conditioning

CF Open 18.1

20:00 AMRAP:

• 8 Toes-2-Bar
• 10 One Armed DB Hang Clean + Shoulder-2-Overhead (5/5)
• 14/12 Cal Row

Score is total number of reps completed in the 20:00.

Variations:

Rx’d – Ages 16-54

• Toes-2-Bar
• 50#/35# Dumbbell

Scaled – Ages 16-54

• Hanging Knee Raises
• 35#/20# Dumbbell

Rx’d – Ages 14-15, 55+

• Toes-2-Bar
• 35#/20# Dumbbell

Scaled – Ages 14-15, 55+

• Sit-ups
• 20#/10# Dumbbell

Strength

Deadlift

• 8 reps @ 50% 1RM
• 6 @ 60%
• 4 @ 70%
• 3 x 3 @ 80%

Conditioning

17.1 AMRAP

In 14:00 minutes, complete as many reps as possible of:

• 10  DB Snatches
• 15 Burpee Box Jump Overs
• 20  DB Snatches
• 15 Burpee Box Jumps Overs
• 30 DB Snatches
• 15 Burpee Box Jumps Overs
• 40-15, 50-15, 60-15, etc..

Continue up the ladder until the 14 minutes is up. Score is total reps completed.

Rx’d = 50#/35# DB and 24″/20″ Box

Rx’d Masters 55+ = 35#/20# DB and 24″/20″ Box (Step-ups permitted)

Scaled = 35#/20# DB and 24″/2-” Box (Step-ups permitted)

Scaled Masters 55+ = 20#/10# DB and 20″/20″ Box (Step-ups permitted)

Strength

15 minutes to work up to 3RM Bench Press

Conditoning

3 rounds for time:

• 500m Row
• 50 Double Unders
• 100yd Shuttle Sprint (5 x 20yd)
• Rest 2:00 between each round

Strength

Back Squat

• 6 x 4 @ 85% 3RM

Conditioning

Complete reps of 10-8-6-4-2 for time:

• Thrusters (135#/93#)
• Bar Muscle-ups*

*Scale to 2:1 pull-ups. Make them challenging pull-ups for you.

Partner WOD

With a partner, complete reps of 40-30-20-10 of:

• Russian Kb Swings (70#/53#)
• Handstand Push ups

Then complete reps of 10-20-30-40 of:

• Back Squats (135#/93#)
• Lateral Bar Hopping Burpees

Only one person working at a time. No rest between the two couplets.

Skill

10:00 EMOM:

• Even: 8-10 Overhead Squats @ 21×1 Tempo
• Odd: 8-10 Toes-2-Bar

*Keep Overhead Squats light enough to maintain tempo, while keeping good posture.  Use an empty bar or a pvc if necessary.

**Toes-2-Bar should be done in one or two sets.  Keep a kipping rhythm. Scale to Toes-2-Rings or kipping knee-ups

Conditioning

Reps of 21-15-9 for time:

• Power Snatches (95#/63#)
• Box Jumps (24″/20″)
• C2B Pull-ups