WU:

AMRAP 5

10 DU/20 SU

10 ring rows

10 scap pull-ups

 

Strength:

1) Warm up to 100% of 1RM strict press

2) Every 90 seconds for 10 rounds, 1 strict press at 100% of 1RM

 

Cond:

"Hey Buddy"

Buy-in: 1 lap

Then, 5 rounds of:

10 lunges

10 air squats

10 sit-ups

8 burpees

Cash out: 1 lap

 

*Hero WOD in honor of Patrolman Mark Goodell

WU:

30 snatch balance

 

Strength:

1) Warm up to 100% of 1RM back squat

2) Every 90 seconds for 10 rounds, 1 back squat at 100% of 1RM

 

Cond:

"Grace" For time:

30 clean and jerks

 

RX: 135/95

S1: 95/65

S2: 65/45

2000m shared row

100 alternating burpees

WU:

3 rounds

10 air squats

5 burpees

 

Strength:

1) Warm up to 98% of 1RM front squat

2) Every 90 seconds for 10 rounds, 1 FS @ 98% of 1RM

 

Cond:

CrossFit Open 17.1

For time:

10 DB snatches

15 burpee box jump-overs

20 DB snatches

15 burpee box jump-overs

30 DB snatches

15 burpee box jump-overs

40 DB snatches

15 burpee box jump-overs

50 DB snatches

15 burpee box jump-overs

 

*20 minute time cap

 

RX: 50/35, 24"/20"

S1: 35/20, 20"/20" box step-ups ok

 

 

1) EMOM 10

1 strict pull-up with max weight

 

2) Strength make-ups

 

3)Team stretch

WU:

Row 500m

20 good mornings

 

Strength:

1) Warm up to 98% of 1RM deadlift

2) Every 2 minutes for 10 rounds, 1 deadlift @ 98% of 1RM

 

Cond:

AMRAP 7

50 DU (100 SU)

5 HSPU

 

WU:

5 min AMRAP

10 PVC push jerks

10 PVC pass throughs

30 sec. HS hold/plank

 

Strength:

1) Warm up to 98% of 1RM strict press

2) Every 90 seconds for 10 rounds, 1 strict press @ 98% of 1RM

 

Cond:

1/2 "Murph"

1 mile run

50 pull-ups

100 push-ups

150 air squats

 

*Partition reps as needed

WU:

3 rounds

10 PVC squat snatches

10 reverse lunges

 

Strength:

1) Warm up to 98% of 1RM of back squat

2) Every 90 seconds for 10 rounds, 1 BS @ 98% of 1RM

 

Cond:

"Randy"

75 power snatches

RX: 75/55

S1: 55/45

S2: 45/35

Festivus Games workout #3

27 cal. row

21 alternating DB snatch

15 HR push-ups

9 alternating DB squat cleans

 

*One partner works at a time. The non-active partner holds a high plank position then switch when reps are completed at each movement. 

 

WU:

AMRAP 5

20 walking lunges

10 air squats

5 burpees

 

Strength:

1) Warm up to 95% of 1RM front squat

2) Every 90 seconds for 10 rounds, 1 front squat at 95% of 1RM

 

Cond:

AMRAP 14

7 thrusters

7 T2B

 

RX: 75/55

S1 :55/45

S2: 45/35