Strength
Deadlifts
8 Reps @ 50% 1RM
6 Reps @ 60%
4 Reps @ 70%
2 Reps @ 80%
2 Reps @ 90%
Conditioning
5 rounds for time:
30 Double Unders
20 Alternating DB Snatches (50#/35#)
20 Alternating DB Overhead Lunges (50#/35#)
Strength
Deadlifts
8 Reps @ 50% 1RM
6 Reps @ 60%
4 Reps @ 70%
2 Reps @ 80%
2 Reps @ 90%
Conditioning
5 rounds for time:
30 Double Unders
20 Alternating DB Snatches (50#/35#)
20 Alternating DB Overhead Lunges (50#/35#)
Power
5 sets:
3 Power Cleans + 1 Push Jerk
*No touch n’ go
*Goal is to finish heavier than last Tuesday
Conditioning
For time:
60/50 Calorie Row
40 C2B Pull-ups
20 Clean N’ Jerks (155#/103#)
Strength
Back Squat Play Day
Take 20:00 to build to today’s heavy Back Squat
*Take 7-8 sets to build to heaviest single.
*Let feeling and mechanics dictate loading.
Conditioning
9:00 AMRAP:
Reps of 3-6-9-12-15..etc..
Front Squats
Bar Facing Burpees
Partner WOD
With a partner, alternating movements throughout, complete 8 rounds for time of:
15 Pull-ups
20 Alternating DB Lunges (50#/35#)
15 Box Jumps (24″/20″)
20 DB Push Presses (2 x 50#/35#)
15 Toes-2-Bar
Partner A starts with 15 Pull-ups, Partner B then performs 20 DB Lunges, Partner A then performs 15 Box Jumps, Partner B does 20 Db Push Presses, Partner A does 15 Toes-2-Bar, then Partner B does 15 Pull-ups…and so on. Each Partner will perform 4 sets of each movement.
30:00 time cap.
Partner WOD 👫
With a partner, complete as many round as possible in 25:00 of:
•200yd Single Arm Overhead/Farmer’s Dumbbell Farmer’s Carry (2 x 50yd each partner – 2 x 50#/35# Dumbbells)
•60 Wall Balls (30#/20#)
*For the Single Arm Overhead/Farmer’s Carry, One dumbbell will be locked out overhead, while the other dumbbell is carried Farmer’s carry style for 25 yards. The athlete will then switch arms and walk back 25 yards.
**Wall Balls may be split up anyway the partners see fit.
Power
5 sets:
3 Power Cleans + 2 Push Jerks
Build to a heavy complex.
Conditioning
A. 500m Row for time:
-Rest till the 10:00 mark-
B. Reps of 21-15-9 for time:
Kb Swings (60#/44#)
Toes-2-Bar
Box Jumps
Strength
Back Squat
4 Reps @ 70% 2RM
3 Reps @ 80%
2 Reps @ 90%
3 x 2 @ 95%-100%-100+% of 2RM
Conditioning
5 rounds for time:
9 Thrusters (115#/83#)
9 C2B Pull-ups
9 Lateral Bar Hopping Burpees
Partner WOD
CrossFit XLT Turkey Bash WOD 1
“Engine”
1k Row
50 Wallballs (20#/14#)
40 Toes-2-Bar / Knees-2-Chest
30 Shoulder-2-Overhead (155#/103#) (115#/73#)
20 Lateral Bar Hopping Burpees
10 Bar Muscle Up / 20 Pullups
20 Lateral Bar Hopping Burpees
30 Shoulder-2-Overhead (155#/103#) (115#/73#)
40 Toes-2-Bar / Knees-2-Chest
50 Wallballs (20#/14#)
1k Row
Partners may split up the reps for each exercise as they see fit.
Strength
A1. 4 x 5 Front Squat @ 7-8 RPE*
-Rest :30
A2. 4 x 15-20 Weighted Sit-ups
-Rest :90
*Note: For the front squats, your heaviest set should feel like you could complete 3 additional reps if needed.
Conditioning
Reps of 21-15-9 for time:
Hang Power Cleans (135#/93#)
Handstand Push-ups
Strength
Strict Press x 5-3-3-1-1-1
Push Press x 3-3-3-1-1-1
Build to today’s heaviest Strict Press, and continue to build to today’s heaviest Push Press.
Conditioning
4 x 3:00 AMRAP of:
5 Shoulder-2-Overhead (155#/103#)
7 Toes-2-Bar
9 Box Jump Overs (24″/20″)
Rest 1:00 between each round. Start each AMRAP where you left off in the previous.
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