WOD

SPEAKEASYCROSSFIT

WEIGHTLIFTING

• 12:00 minutes to build to a heavy complex of:
  • 1 Power Snatch + 1 Hang Snatch + 1 Overhead Squat

METCON

• AMRAP12
  12/9 HR Pushups
  6 Chest to Bar Pullups
  3 Power Snatches (135/95#)

SPEAKEASYSWEAT

• Every 3:00 x 10
  • Run 400m
    Max Squats in remaining time

CrossFit:

SPEAKEASYCROSSFIT

• Partner Saturday
  • “Eva Strong”
    • 5 Rounds
      • 24 Double Unders (each)
      • 19 Toes to Bar (split)
      • 2 Clean and Jerks (205/135#) (Split)
      • 400m Run (together)

SPEAKEASYCROSSFIT

STRENGTH

• 4 Rounds for Quality
  8 Dual KB/DB Z-Press
  5-8 Strict Pullups (L-Hang or knees at 90 if possible)

METCON

• 200m Farmers Carry (2×50, 2×35#)
  20/15 Cal Assault Bike
  5 Rope Climbs
  20/15 Cal Assault Bike
  200m Farmer Carry

SPEAKEASYSWEAT

• For Time:
  • 100 Double Unders
    750m Row/Ski
    500m Run
    25 Burpees

    -Rest 3 Minutes

    25 Burpees
    500m Run
    750m Row/Ski
    100 Double Unders

SPEAKEASYCROSSFIT

METCON

• EMOM25
  1. Kettlebell Swings (53/35#)
  2. Alt. Pistols
  3. Double Unders
  4. Situps
  5. Rest

SPEAKEASYSWEAT

• 5 Rounds:
  :45 R Arm DB Bench Press
  :15 Rest
  :45 L Arm DB Bench Press
  :15 Rest
  :45 DB Bench Press
  :15 Rest
  :45 Leg Ups Over DB
  :15 Rest
  :45 Strict Pull Ups with DB
  :15 Rest

SPEAKEASYCROSSFIT

WEIGHTLIFTING

• Bench Press 10-8-6-4-2

METCON

• 21-15-12-9-6-3
  • Calorie Row/Ski
  • Strict Ring Dips

AFTERPARTY

• 3 x Barbell 21’s

SPEAKEASYSWEAT

• 10-20-30-40-50
  • DB Alt Clean and Jerk (reps split, 5/5, 10/10, etc)
    Jumping Lunges
    Single Leg V-Ups

SPEAKEASYCROSSFIT

Metcon

• AMRAP20
  • 200m Run
  • 7 Box Jumps (30/24″)
  • 3 Deadlifts (315/205#)

SPEAKEASYSWEAT

• Every 4:00 x 5
  :30 Max Calorie Assault Bike
  :30 Wall Sit Curls
  400m Run

SPEAKEASYCROSSFIT

Weightlifting

• Front Squat
  • EMOM10: 2 Reps, building

Metcon

• For Time:
  • 20-15-10-5
    • Thrusters (95/65#)
  • 5-10-15-20
    • Pull Ups

SPEAKEASYSWEAT

• AMRAP30
  • 400m Run
  • 30 Squats
  • 20 Sit Ups
  • 10 Renegade Rows