WOD

Strength:

E2MOM 10
Back Squat
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Conditioning:

3 Rounds
30 Wall Balls (20/14)
30 Box Jumps (24/20)

E3MOM 15
3 Jerk Dip Holds (↑)

Ten second pause in dip on each rep. Start at 90 – 95% of front squat and build in small increments.

Conditioning:

AMRAP 10
5 Left Arm Devil’s Press (50/35) (Fx: 35/20)
5 Right Arm Devils Press (50/35) (Fx: 35/20)
10 Left Arm Dumbbell Thrusters (50/35) (Fx: 35/20)
10 Right Arm Dumbbell Thrusters (50/35) (Fx: 35/20)

Strength: 

E2MOM 20
1: 8 Bench Press @75 – 80%
2: 8 Pendlay Row (A)

Conditioning: 

For Time:
30 Strict Handstand Push Ups (Fx: Kipping HSPU)
Each time you break:
30 Burpees

Time Cap 15:00

Strength: 

E2MOM 10
Deadlift
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Conditioning: 

AMRAP 15
5 Strict Pull Ups (Fx: Kipping Pull Ups)
10 Box Jump Overs (24/20)
15 Russian Kettlebell Swings (32/24) (Fx :24/16)

Strength:

“Man Test”
AMRAP 10
Clean and Jerks (Bodyweight/70% Bodyweight)

Conditioning:

4 Rounds for Quality
10 Each Arm Tempo Kettlebell High Pulls (3×11) 
10 Tempo Straight Arm Banded Pull Downs (3×31)
100ft Each Arm Kettlebell Overhead Carry 

Conditioning: 

Cash-in: 800m Run
20 – 15 – 10
Toes to Bars
Back Rack Lunges (135/95) (Fx: 95/65) (Rx+: 185/125)
Cash-out: 800m Run

Strength:

4 Rounds 
:30 at Each Station
1: High Plank  
2: Bicycle Kicks 
3: Hollow Hold 
4: V-ups

1:00 Rest after each round 

Monday, January 13- Saturday, January 18, 2020: CrossFit Route 7: Bring a Friend WEEK! Click HERE for more information.

Strength: 

E3MOM 18
5 Power Snatches (ME)

Conditioning: 

4 Rounds
4 Ring Muscle Ups (Fx: Chest to Bar Pull Ups)
8 Deadlifts (225/155) (Fx: 185/125)
12 Burpees over the Bar

Monday, January 13- Saturday, January 18, 2020: CrossFit Route 7: Bring a Friend WEEK! Click HERE to find out more information.

Strength:

E3MOM 15
Front Squat
1: [email protected]%
2: [email protected]%
3: [email protected]%
4: [email protected]%+
5: [email protected]%++

Conditioning:

2 Rounds
Work 2:00/Rest 0:30
1: Max Calorie Row
2: Max Calorie Ski Erg
3: 30 Goblet Squats (32/24) (Fx: 24/16)
4: 400m Run
5: Rest

Strength: 

E2MOM 10
Strict Press
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2: [email protected]%
3: [email protected]%
4: [email protected]%
5: [email protected]%+

Conditioning: 

For Time:
20/17 Calorie Assault Bike (Fx: 15/12)
100 Front Rack Lunges (75/55) (Fx: 55/35)

To earn Rx/Fx the barbell must not touch the ground from the start to the finish of the lunges.