Strength: 5×3 Pause Bench Press + 5×10 Ring Row Skull Crushers + 5×10 Barbell Curls
Workout: For Time
21-15-9
Cal. Row/Echo/Ski
Situps
Air Squats
21-15-9
Cals
Situps
American KB Swings
Strength: 5×3 Overhead Squats *Increase throughout*
Workout: For Time
3-6-9-6-3 Power Snatches RX(135lb/95lb) RX+(155lb/105lb)
6-12-18-12-6 Lateral Burpees over Barbell
3-6-9-6-3 Strict Pull Ups *RX+ Strict Chest To Bar*
Workout: Teams of 2!
100 Wallballs BUY In RX(20lb/14lb, 10ft/9ft)
400m Run *RX+800m Run*
2000m/1600m Row or Ski
80/60 Calorie Echo Bike
2000m/1600m Row or Ski
400m Run *RX+800 Run*
100 Wallballs BUY OUT
Strength: 7×2 Pause Back Squats *1 second pause, Increase weight throughout*
Workout: For Time
5 Power Cleans RX(165lb/115lb) RX+(225lb/155lb)
10 Wall Walks
15 Toes To Bar
5 Power Cleans
10 Handstand Push ups
15 Toes To Bar
5 Power Cleans
10 Strict HSPU
15 Toes To bar
5 Power Cleans
10 Chest Facing HSPU
15 Toes To Bar
Workout: CrossFit OPEN 25.2
(22.3 repeat)
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
Time cap: 12 minutes
♀ 65, 75, 85 lb (29, 34, 38 kg)
♂ 95, 115, 135 lb (43, 52, 61 kg)
Strength: 3 Working sets
10 DB Incline Bench + 10 DB Hammer Curls
then,
10 DB Bench Press + 10-15 Drag Curls
Workout: Accumulate 250 *RX+ 300 cals* Cals on Rower/Concept Bike/Echo/Ski
*** You can break it up however you like 15 cal row, 15 cal ski, 15 cal bike erg, 15 cal Echo however you like till you hit 300/250 cals***
Strength: “Squat” Snatch 6×2 *Increase weight throughout, no TnG*
Workout: For Time
15 Deadlifts BUY IN RX(155lb/105lb) RX+(225lb/155lb)
30-20-10
Wallballs RX(20lb/14lb, 10ft/9ft)
Toes To Bar
15 Deadlifts BUY OUT RX(155lb/105lb) RX+(225lb/155lb)
Workout: Teams of 2!
1000m/800m Row or Ski
200m Run *RX+ 400m Run*
1000m/800m Ski or Row
200m Run *RX+ 400m Run*
120/100 Calorie Echo Bike
200m Run *RX+ 400m Run*
1000m/800m Row or Ski
200m/400m Run
1000m/800m Ski or Row
Strength: Pause Back Squats 5×3 *Increase throughout*
Workout: For Time
75 Double Unders
25 Pull ups RX+( Chest To bar)
25 “Squat Cleans” RX(115lb/75lb) RX+(135lb/95lb)
25 Pull ups RX+( Chest To Bar)
75 Double Unders
Workout: CF OPEN 25.1
15 Minute AMRAP (As Many Rounds As Possible)
3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads
30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell