Strength
E2MOM 10
5 Romanian Deadlifts (↑)
Conditioning
4 Rounds
Work 45:/Rest :15
1: 18/13 Calorie Bike (Fx: 13/11) (Rx+: 20/15)
2: AMRAP Handstand Push Ups
3: 18/13 Calorie Ski (Fx: 13/11) (Rx+: 20/15)
4: AMRAP Kettlebell Swings (32/24) (Fx: 24/16)
5: 100m Run
See you at Ab Attack tonight! 6:45 PM
Strength
E3MOM 15
1 Power Clean + 1 Front Squat + 1 Squat Clean + Push Jerk (↑)
Conditioning
EMOM 10
On Odd Minutes: 65 Double Unders (Fx: 45)
On Even Minutes: Thrusters
For Thrusters:
Perform 5 unbroken reps on the first set, 4 on the second and so on down to 1 on the final minute. Each round the weight on the bar must increase. Score will be the final lift.
Strength
3 Rounds
5 Turkish Get Ups Each Arm
20 Russian Twists
Conditioning
With a Partner:
AMRAP 20
250/200m Row Each Partner (Fx: 200/150)
20 Double Dumbbell Front Rack Lunges Each Partner (50/35) (Fx: 35/20) (Rx+: 70/50)
10 Devil’s Press Alternating Reps With Partner (50/35) (Fx: 35/20) (Rx+: 70/50)
| Weekly Overview | Events/Classes | |
| Monday | Snatch Complex | |
| Tuesday | Partner Workout | |
| Wednesday | Clean Complex | Ab Attack at 6:45 PM |
| Thursday | Romanian Deadlifts | |
| Friday | CrossFit Open 22.3 | Friday Night Lights! |
Strength
E2MOM 8
1 Snatch Balance + 1 Overhead Squat + 1 Squat Snatch (↑)
Conditioning
For Time
200m Run
24 Toes to Bar (Fx: 16)
12 Squat Snatches (95/65) (Fx: 75/55) (Rx+: 135/95)
200m Run
16 Chest to Bar Pull Ups (Fx: Pull Ups)
8 Squat Snatches (135/95) (Fx: 95/65) (Rx+: 185/125)
200m Run
8 Bar Muscle Ups (Fx: Chest to Bar Pull Ups)
4 Squat Snatches (165/115) (Fx: 135/95) (Rx+: 205/135)
Time Cap 18:00
Strength
E2MOM 10
Rx+: 5 Strict Handstand Push Ups + 10 Kipping Handstand Push Ups
Rx: 3 Strict Handstand Push Ups + 7 Kipping Handstand Push Ups
Fx: 5 Pike Handstand Push Ups + 5 Kipping Handstand Push Ups
Conditioning
EMOM 16
1: 3 Rope Climbs (Fx: 2) (Rx+: 5)
2: AMRAP Double Unders
3: Rest
4: Rest
