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

Partner WOD

With a partner, complete both of the following for time:

A.  Team Series WOD #8

• 30 Synchronized Toes-2-Bar
• 40 Synchronized DB Snatches (50#/35#)
• 50 Synchronized Dumbbell Box Step-ups (2 x 50#/35# DBs – 24″/20″ box)
• 40 Synchronized DB Snatches
• 30 Synchronized Toes-2-Bar

15:00 Time Cap – Rest until the 20:00 mark

B. Team Series WOD #6

2 rounds:

• 100 Calorie Row (switch every 25)
• 50 Handstand Push-ups (scale to hand release push-ups)

20:00 Time Cap

Strength

A. Every 2:00 for 3 sets:

• 3 Hang Power Snatches @ 50-60%

B. Every 2:00 for 3 sets:

• 2 Hang Power Snatches @ 65-75%

C. Every 2:00 for 3 sets:

• 1 Hang Power Snatch @ 80+%

Conditioning

Reps of 21-15-9 for time:

• C2B Pull-ups
• Box Jump Overs (24″/20″)

Olympic

10 sets – Every :90

• 1 Clean Pull + 2 Hang Squat Cleans + 1 Jerk

Build to a heavy complex.

Conditioning

Open Workout 13.4

7:00 AMRAP:

• 3 Clean n’ Jerks (135#/93#)
• 3 Toes-2-Bar
• 6 Clean n’ Jerks
• 6 Toes-2-Bar
• 9 Clean n’ Jerks
• 9 Toes-2-Bar
• 12-12, 15-15, etc.,

Score = total reps completed in the 7:00.

Strength

4 sets:

• 1-1-2 DB Bench Press x 8-10
  • Rest :45
• Max Set Chin-ups
  • Rest :60-:90

Conditioning

For time:

• 500m Row
• 25 Burpees
• 800m Run
• 25 Burpees
• 500m Row

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:

• 12 Wall Balls (30#/20#)
• 30 Double Unders

Partner WOD

A. CF Team Series Event 3

Reps of 21-15-9:

• Synchronized Pull-ups
• Synchronized Deadlifts (225/153)

*15:00 time Cap

-Rest till the 20:00 Mark

B. CF Team Series Event 1

7:00 AMRAP:

• Synchronized Bar Facing Burpees

Strength

Every 1:30 x 8 sets:

• 1 Power Snatches + 3 Overhead Squats

*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:

• 50 Double Unders
• 50′ Overhead Walking Lunge (50#/35# DB)

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:

• 60 Calorie Row
• 50 Toes-2-Bar
• 40 Wall Balls (20#/14#)
• 30 Power Cleans (135#/93#)
• 20 Ring Muscle-ups

Scaling:

• Toes-2-Bar → Knees-2-Chest → Abmat Sit-ups
• Power Cleans 135#/93# → 115#/78# → 95#/63#
• Ring Muscle-ups → C2B Pull-ups → Jumping C2B Pull-ups

Compare to April 25th, 2018

Cash-Out/Core Stability

Complete 3-4 Rounds – Not for time:

• 15-20 Weighted Med Ball Sit-ups
• 30 Russian Twists w/ Med Ball

Strength

Every 2:00 for 12:00 (6 sets):

• 1 Power Clean + 3 Push Presses

Like yesterday, build to a touch set of three for the Push Press.  No jerks.

Conditioning

3 Rounds for time:

• 400m Run
• 10 Box Jumps Overs (24″/20″)
• 10 Single Arm DB Push Press – Left Arm (50#/35#)
• 10 Box Jumps Overs
• 10 Single Arm DB Push Press – Right Arm