Strength: Pause Back Squats 6×2 **1 second pause/90 second break in between sets**
Workout: 11 Minute Ladder
2-4-6-8-10-12-14….
Power Snatches RX(115lb/75lb) RX+(155lb/105lb)
Burpees to 6″ Target
Toes To Bar
Extra Credit: 3-4 sets
12-15 Reverse Hypers/Back ext
6-8 I’Y’T’s with 2.5lb/5lb plates **6-8 reps each of I’s,Y’s,T’s**
:30 second Side Plank *Each Side*
Strength: Pause Front Squats 4×3 **1 second pause**
Workout: For Time!
10-8-6-4-2
Burpee Pull ups
Shuttle Run **1 rep 20m**
DB Front Squats RX(50s/35s)
Strength: 4 working sets for quality
3 Rope Climbs
6 Bench Press **You pick weight**
9 Box Jump Overs RX(24″/20″)
***completely rest before going for another round, this is work on skill and being efficient ***
Workout: For Time
20-16-12-8-4
Step Ups RX(24″/20″)
V-ups
Alternating DB Snatches RX(50lb/35lb)
Strength: 1 Hang Power Snatch + 1 Power Snatch x5 sets
Workout: For Time!
1-2-3-4-5-6-7-8-9-10
Push Jerks RX(135lb/95lb) RX+(155lb/105lb)
Toes To Bar
Deadlifts *Same weight as Push Jerk*
Workout: For Time
Teams of 2
800m run *RX+ with 40lb/30lb Sandbag*
3000m/2800m Row
120/100 Cal. Echo/Ski
1500m/1300m Row
800m Run *RX+ with Sandbag*
Strength: Pause Back Squats 5×3 **1 second pause in the bottom of squat**
Workout: For Time
3-6-9-6-3 Power Cleans RX(155lb/105lb) RX+(185lb/135)
15 Wallballs RX(20lb/14lb,10ft/9ft)
3-6-9-6-3 Wall Walks
Workout: CF OPEN 24.3
RX:
5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups
Time cap: 15 minutes
♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)
Scaled:
5 rounds of:
10 thrusters, weight 1
10 jumping chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 chin-over-bar pull-ups
Time cap: 15 minutes
♀ 45 lb, 65 lb (20, 29 kg)
♂ 65 lb, 95 lb (29, 43 kg)
Strength: For Quality
5-5-5-5 Strict Press
10-10-10-10 Ring Rows
15-15-15-15 Air Squats
Workout: For Time
50m KB Front Rack Carry Buy In
21-15-9 Crossovers
42-30-18 Situps
21-15-9 Push ups
50m KB Front Rack Carry Buy out
Workout: For Time!
Teams of 2
2000m/1800m Row
50 Cal. Echo
25 Power Cleans RX(115lb/75lb) RX+(135lb/95lb)
1600m/1400m Row
40 Cal. Echo
20 Power Cleans
1200m/1000m Row
30 Cal. Echo
15 Power Cleans
800m/600m Row
20 Cal. Echo
10 Power Cleans
400m/200m Row
10 Cal. Echo
5 Power Cleans
Strength: Push Jerk 5-5-4-4-3-2-1
Workout: For Time!
30 Wallballs RX(20lb/14lb, 10ft/9ft)
20 Toes To Bar
10 Wall walks
200m Run
30 Wallballs
20 Toes To Bar
15 Handstand Push ups
200m Run
30 Wallballs
20 Toes To Bar
20 Strict HSPU
200m Run