Strength
Back Squat
- 5 x 2 @ 85% 2RM from last Monday
Conditioning
For time:
- 21 Dumbbell Thrusters (50#/35#)
- 600m Run
- 15 DB Thrusters
- 600m Run
- 9 DB Thrusters
Strength
Back Squat
Conditioning
For time:
Partner WOD
With a partner, complete both of the following for time:
A. Team Series WOD #8
15:00 Time Cap – Rest until the 20:00 mark
B. Team Series WOD #6
2 rounds:
20:00 Time Cap
Strength
A. Every 2:00 for 3 sets:
B. Every 2:00 for 3 sets:
C. Every 2:00 for 3 sets:
Conditioning
Reps of 21-15-9 for time:
Olympic
10 sets – Every :90
Build to a heavy complex.
Conditioning
Open Workout 13.4
7:00 AMRAP:
Score = total reps completed in the 7:00.
Strength
4 sets:
Conditioning
For time:
Strength
A. 15:00 to build to today’s 2RM Back Squat
B. 4 x 3 @ 80% of 2RM Back Squat
Conditioning
5 rounds for time:
Partner WOD
A. CF Team Series Event 3
Reps of 21-15-9:
*15:00 time Cap
-Rest till the 20:00 Mark
B. CF Team Series Event 1
7:00 AMRAP:
Strength
Every 1:30 x 8 sets:
*Choose a weight that is challenging yet manageable and use that for all eight sets.
Conditioning
CF Team Series Event 4
5 rounds for time:
This can be done as an individual workout, or as a partner workout. If completed as a partner workout, both athletes must synchronize the lunges.
Conditioning
“Open WOD 14.4”
14:00 AMRAP:
Scaling:
Compare to April 25th, 2018
Cash-Out/Core Stability
Complete 3-4 Rounds – Not for time:
Strength
Every 2:00 for 12:00 (6 sets):
Like yesterday, build to a touch set of three for the Push Press. No jerks.
Conditioning
3 Rounds for time:
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