WOD

Today’s CrossFit Workout

Gymnastics

• EMOM15:
  1. Max Unbroken Strict Pullups
  2. 10sec Single Leg Wallsit (each side)
  3. 20sec L-Sit

Conditioning

• Double Unders
  10-20-30-40-50
• Pistols
  5-10-15-20-25
• Ring Muscle Ups
  1-2-3-4-5

CRX Weighted Vest

Today’s SWEAT Workout

• 25 Minutes:
  10 Dual KB Deadlifts + 50′ Farmer Carry
  50′ Sled Pull

  – rest as needed, then:

  10 Dual KB Strict Press + 50′ Overhead Carry
  50′ Sled Push

Today’s CrossFit Workout

Weightlifting

• 2 Rep Max Push Jerk

Conditioning

• Max Effort 2k Row

Today’s SWEAT Workout

•  3 Rounds For Time
  • 1k Row/Ski
  • 50 Squats
  • 25 Push ups

Today’s CrossFit + SWEAT Workout

Conditioning

Metcon 1

• 3:00 work, 3:00 rest x 3 Rounds
  • 400m Run
    Max Cal Assault Bike w/ remaining time

Metcon 2

• 1:30 Work, 1:30 Rest x 3 Rounds
  • 200m Run
    Max Cal Assault Bike w/ remaining time

Today’s CrossFit Workout

Strength

• 3 WORKING Rounds
  • 50’ Front Rack Yoke Carry (AHAP)
    :30 Hollow + :30 Arch

Conditioning

• 5 Rounds
  • 5 Hang Squat Cleans (155/105#)
    20/15 Pushups

16:00 Time Cap

Today’s SWEAT Workout

Strength

• EMOM5: Power Clean + Jerk x2

Conditioning

• 10 Rounds
  • 30 Double Unders
    5 Hang Power Cleans
    5 Shoulder to Overhead

8am Recovery Yoga

SWEAT Workout

• AMRAP26:
  25 Squats
  24 Alt DB Snatches
  23 Burpees
  400m Run

10:30am Barbell Club

11:30-1pm Open Gym

Today’s Workout

• In Teams of 2, alternating MOVEMENTS for AMRAP25:
  • 12/9 Calorie Assault Bike
    12 Russian KB Swings (70/53#)
    6 Shoulder to OH (155/105#)
    3R/3L KB Thrusters
    300m Run

Today’s CrossFit Workout

Benchmark

• “Lynne”
  • 5 Rounds for Total Reps
    • Max Reps Bench Press (BW/75%)
    • Max Reps Pull Ups

Today’s SWEAT Workout

• In a 25:00 Window, complete as many rounds as possible for QUALITY:
  • 10 Bent Over Reverse Flies
    8 Dual DB Hammer Curls w/ :3 Negative
    6-4-2 Bench Press AHAP (Building)
    10R/10L Side Plank Reach Throughs

Today’s CrossFit Workout

Conditioning

• 3 Rounds EACH For Time:
  • 80 Double Unders
  • 40 Wallballs (20/14#) (CRX 30/20#)
  • 20 DB Box Step Overs (2×40/2×25#) (CRX 2×50/2×35#) (20″)
  • 10 DB Burpees

Today’s SWEAT Workout

• 3 Rounds For Time:
  • 1k Row/Ski
  • 3k Assault Bike