Warm-up & Mobility: 15 Minutes

Strength: Strict Press 3-3-3-3

Conditioning: EMOM 18 – 6 cycles of:

1. 7 TTB
2. 12 Burpee
3. 15 Wall Ball

 

Warm-up & Mobility: 15 Minutes

Strength: Hang Clean – 7×2 Climbing in weight – you can drop the weight and reset between reps, work the transition from the knee to the power position

Conditioning: AMRAP 12 minutes – Ascending ladder (2-4-6-8-10…) of –

• KB swings (32/24k)
• Power Clean (135/95lb)
• Push-ups

 

Warm-up & Mobility: 15 Minutes

“Fran” – RX is on

21-15-9 reps for time of –

• Thrusters (95/65lb)
• Pull-ups

Warm-up & Mobility: 15 Minutes

Strength: Clean & Jerk Day – 20 min to Est. 1rm

Conditioning: For time:

• 55 Power Cleans (135/95lb)*

*Every 3MOM perform 5 HSPU and 7 C2B Pull-ups

 

Warm-up & Mobility: 15 Minutes

Strength: Goat Day – Menu: DUs, Ring Dips, Pull-Ups, MU, rope climbs (25 minutes to work on goat)

Conditioning: 12 Min AMRAP – Goat and Run

• X Goat (coach to set reps)
• Run 200m

 

Warm-up & Mobility: 15 Minutes

Conditioning: 30 rounds for time (STRICT TIMECAP 35 MINUTES)

• 5 Wall Ball (20/14lb)
• 3 Burpee over bar
• 1 Deadlift @ 85% 1RM

 

Warm-up & Mobility: 15 Minutes

Strength: Snatch Day – 20 min to Est. 1rm

Conditioning: CrossFit Games Open WOD 14.1

Complete as many rounds and reps as possible in 10 minutes of:

• 30 Double-unders
• 15 Power snatches (75/55lb)

 

Warm-up & Mobility: 15 Minutes

Strength: Squat – 5@75%, 5@85%, 3@90%, 2@95%, 1@100%, 8@75% – working percentages off your 3RM

Conditioning: “Pops” – from CFNE (RX is ON)
4 Rounds For Time of –

• 15 Toes To Bar
• 20 Burpees
• 25 Kettlebell Swings (24/16k)

 

Warm-up & Mobility: 15 Minutes

Strength: Jerk – 8×1 across @90-95% of your 1RM – 90-120 sec rest

Conditioning:
3 RFT of –

• 2 Rope climbs
• 15 Deadlifts at bodyweight
• Row 250m

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Warm-up & Mobility: 15 Minutes

Strength: Clean – 8×1 across @90-95% of your 1RM – 90-120 sec rest between sets

Conditioning: 21-15-9 reps for time of –

• Toes-to-bar
• Front squat (135/95lb)
• Burpee to a 6″ target