Strength

6 x 2 Pause Front Squats – Every 2:00

•Build to 9 RPE

Conditioning

Reps of 21-15-9 for time:
•Thrusters (95#/63#)
•Toes-2-Bar

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