Tuesday
45 AMRAP @CRCF
800m Run
40 Jumping Lunges
800m Row
30 Box Jumps
800m Bike
20 Burpees

Monday
Strength:
10-10-8-8
Front Squat & Strict Pull-Up

Conditioning
5 Rounds, (8:00 Cap)
8 Dumbbell Thruster 35/25, 50/35
8 Chest to Bar Pull-Ups

Tuesday
Strength:
16 Minutes
M1: 2.1 Hang Power Snatch / Clean
M2: 0:45 Banded Dual Kettlebell Deadbug

Conditioning:
Partners 10:00, As Many Rounds as Possible
10-20-30-40...
Hang Power Snatch / Clean 65/55, 115/85
Calorie Bike

Wednesday
Conditioning:
5:00 As Many Rounds as Possible
5 Efforts.1:00 Rest b/w efforts. .

A. 18/15 Calorie Row & 15 Wallballs
B. 15/12 Calorie Bike & 20 Box Step-Overs (2 Dumbbells)
C. 200 Meter Run & 20 Russian Kettlebell Swing

Thursday
Strength:
3 Sets
8ea Hang Clean into Cossack
0:45 Dual Kettlebell Overhead Hold

Conditioning:
3 Rounds each.
Partner I Go, You Go 2:00
12 Box Jump-Overs
Max Calorie Row in time remaining

Friday
Conditioning:
30 Minutes, Every 2:00
A. 200 Meter Run & 1 Round of Cindy
B. 100 Double Unders & 10ea Renegade Row 25/20, 40/30
C. 5ea Turkish Get-Up Y/B, G/Y

Saturday
Conditioning:
CrossFit Open 22.2
10 Minute Time Cap

1-2-3...8-9-10-9-8...3-2-1
Deadlifts 135/95, 225/155
Bar-facing burpees

Sunday
Conditioning:
3 Rounds (35:00 Cap)
800 Meter Run
0.9 Mile Bike
1000 Meter Row

Monday
General Prep Upper
SS1: 4x6 Strict Press + 6 Push Press w/ 12 Ring Pull Ups
SS2: 6x3 Close Grip Chained Bench & 12 Banded BOR
:30 PVC Banded KB OH Hold
10 Upright Row
20 Tate Press

Tuesday
Dynamic Lower
10x2 Front Squat EMOM
8x1.1 Sumo EMOM
4 Set Circuit: RDL, Sorenson Hold, Stiff Sumo

Thursday
Max Lower
3RM High Box Squat + AR
8RM Deadlift
5x5 Deficit DL

Monday
Handstand Progressions
Freestanding Handstand Practice
Press to Handstand Box Drill

10-9-8-7-6-5-4-3-2-1
Handstand Push-up
Box Jump Over
:20 Handstand hold after each round

Monday
General Prep Upper
SS 1: 5x5 DB Bench & Chin Up
SS 2: 5x3 Bench & Bent Over Row
100 Strict DB Press, 10 Curls every drop

Tuesday
Dynamic Lower
10 x2 Front Squat EMOM
8x1.1 Sumo EMOM
4 Set Circuit: RDL, Sorenson Hold, Stiff Sumo

Thursday
Max Lower
5RM High Box Squat + AR
5RM Deadlift
5x5 Deficit DL

Monday
Bar Muscle-up & Pull-ups
For Time
10 Bar Muscle-ups
30 Dual KB Deadlifts
20 Pull-ups
20 Dual KB Cleans
30 Pull-ups
10 Dual KB Snatches

Tuesday
In the Zone Tabata
@Bridgewater High School Track
Warmup: +5:00 Relaxed Pace Jog
:30 Run (Zone 8/9) :15 Active Recovery Jog (Zone 2)
5:00 Relaxed Pace Jog + Stretch

Monday
Strength
3 Sets
5.3 Front Squat & Strict Pull-Up

Conditioning
3 Rounds, Partner I Go, You Go, Full Rounds
20 Front Squat 65/55, 135/95
20 Calorie Bike

Tuesday
Strength
16 Minutes
M1: 3 Power Snatch
M2: 12/10 Calorie Bike

Conditioning
Psuedo CrossFit Open WOD 15.1
9 Minutes, As Many Rounds as Possible
6 Power Snatch 75/55, 115/75
8 Deadlift
10 Knee Tuck / Toes to Bar

Wednesday
Conditioning
6 x 5:00 As Many Rounds as Possible
1:30 Rest betwween efforts

A. 30/25 Calorie Row
0:30 Tuck-Sit / L-Sit

B. 100 Double Unders
10 Push Press 95/65, 135/95

C. 18/15 Calorie Bike
50 Meter Walking Lunge

Thursday
Strength
3 Sets
0:45 Dual Kettlebell Front Rack Hold
12ea Single Arm Row.

Conditioning
Partner I Go, You Go
5 Rounds each
12 Lateral Sprawl / Burpee over Rower
18/15 Calorie Row

Friday
Conditioning
30 Minutes, Every 2:00
A. 200 Meter Run & 20 Wallballs
B. 10 Paralette Shoot Throughs w/ Push-Up & :30 Plank Plus
C. 250 Meter Row & 10 Hang Power Clean 95/65, 155/105

Saturday
Conditioning
CrossFit Open 21.1
15:00 As Many Rounds as Possible:
3 Wall Walks
12 Alternating Single Arm Dumbbell Snatch 35/25, 50/35
15 Box Jump-Overs 20/16, 24/20

Sunday
Conditioning
3 Rounds (30:00 Cap)
75 Double Unders
20 Calorie Bike
75 Double Unders
40 Calorie Row
75 Double Unders
400 Meter Run