Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Squat 3×5 – warm up and perform 3 sets of 5 at 75%
Fitness: Squats 5×5 @RPE 7 + 30 sec hollow hold or hollow rock after sets

Part 2 – Conditioning: “T-Rex”

Performance: 5 RFT of –

• 200m Run
• 2 Rope Climb
• 12 S2OH (115/75lb)

Fitness: 5 RFT of –

• 200m Run
• 10 Pull-ups or 12 ring rows
• 12 S2OH    

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Clean – 5 min empty bar skill with coach. Then 15 min to hit a heavy double.
Fitness: 5 min empty bar skill with coach. Then E2MOM 12 min: 5 full cleans if possible (power if not) + 20 sit throughs (or scale is grasshopper)

Sit through: https://m.youtube.com/watch?v=ZiknAWhctow

Part 2 – Conditioning: “O’Leary”

Performance: 4 min AMRAP of –

• 7 Power Cleans (135/95lb)
• 7 Burpees

Rest one minute. Repeat for a total of 3 rounds

Fitness: 4 min AMRAP of –

• 7 Power Cleans
• 7 Burpees (or 0 count burpees)      

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Deadlift – work to heaviest possible set of 4 reps
Fitness: Deadlift – 5×5 @ 7 RPE + 45 sec hollow hold flutter kick

Part 2 – Conditioning: “Old and Bold”

Performance: 12 min AMRAP of –

• 5 Complex with odd implement* (~50/35lb)
• 10 Box Jump (24/20″)

*Complex = G2OH, Lunge L/R – can be done with DBs, a sandbag or medball

Fitness: 12 min AMRAP of –

• 5 Complex with odd implement*
• 10 Box Jump

*Complex = G2OH, Lunge L/R – can be done with DBs  or medball 

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: Warm up movements and go over scales

Part 2 – Conditioning: “Throwback”

Performance: 5 rounds, rotating through the movements – 30 seconds of work, 30 seconds rest – for max reps of –

• Row for calories
• Ring Dip
• HSPU (scaling options: ROM or HS hold)
• Farmers Carry
• 20m Shuttle Run

Fitness: 5 rounds, rotating through the movements – 30 seconds of work, 30 seconds rest – for max reps of –

• KB Swing
• Push-up
• Two hand Waiter hold plates
• Farmer carry
• 20m shuttle

  

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Snatch: 15 min work up – 1 power snatch + 2 OHS
**if mobility limitations, 1 power snatch + 2 power snatch balance

Fitness: 15 min work up – 1 press + 2 push press
**perform 20 sec back bridge between sets

Part 2 – Conditioning: “Tail End of Filthy Fifty”

Performance: For time –

• 50 Wall ball (20/14lb)
• 50 Burpees
• 50 Double-Unders

Fitness: 2 Rounds for time of –

• 25 Wall Ball
• 25 Burpee or O count burpee
• 50 Single-Unders    

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: 15 min – Clean & Jerk skill work with unloaded bar as a group and work to WOD weight

Part 2 – Conditioning: “Glendale”

Performance: AMRAP 10 min of –

• 6 Clean & Jerk (135/95lb)
• 3 TTB*

* Add 3 TTB each round

Fitness: AMRAP 10 min of –

• Clean and Jerk @6RPE
• V-up/sit up*

*Add 3 reps every round 

  

   

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Squat – 3×3 workups – Warm up then work to 95-90% of your 3RM – determine the weight for your top (last) set. Perform 85% of that number for your first workset, your second set should be 92.5 % of your top set.

Fitness: 5×5 Squat @ 7 RPE + 20 hollow rock or 40 sec hollow hold

Part 2 – Conditioning: “Helen” Rx is ON

Performance: 3 rounds for time of –

• 400m Run
• 21 KB swing (24/16k)
• 12 Pull-ups

Fitness: 3 rounds for time of –

• 400m Run
• 21 KB swing
• 12 Ring Rows    

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Go over standards and scales

Part 2 – Conditioning: CrossFit Games Open WOD 16.5

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees over the barbell

—RX Level—
95/65lb

—Scaled—
65/45lb

—Novice—
45/35lb
0 Count Burpee

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Snatch – 10 min empty bar positioning work with coach + 5 min work up to wod weight
Fitness: 15 min to hit as many rounds as possible of – 3 push press RPE 6 + 30 sec back bridge/progression

Part 2 – Conditioning: “Big Fish, Little Fish”

Performance: 16 minute AMRAP, working for one minute (all out effort), rest for 1 minute –

• 5 Hang Power Snatch (75/55lb)
• 15 KB Swing (24/16k)

Fitness: 16 minute AMRAP, working for one minute (all out effort), rest for 1 minute –

• 5 Push press @ RPE 5
• 15 KBS

  

  

  

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Kettlebell clean – determine WOD weight

Part 2 – Conditioning: “Lawrence of Arabia”

Performance: For time –

• 800m run

-then-

21-15-9 reps of –

• KB Clean (24/16k, L+R=2)
• Burpee

-then-

• 800m run

Fitness: For time –

• 800m run (or 1000m row)

-then-

21-15-9 reps of –

• KB Clean (or single arm KB Swing)
• Burpee

-then-

• 800m run (or 1000m row)