WOD

Today’s CrossFit Workout

Strength

• EMOM10: 1 Power Clean + 1 Clean (Build)

Conditioning

• For Time:
  • 12-10-8-6-4-2 Handstand Push Up (CRX 2″ Deficit)
  • 6-5-4-3-2-1 Clean (185/135#) (CRX 155/175#)

Today’s SWEAT Workout

Strength

• EMOM8: 10 Squats + 3 Hang Power Cleans (Build)

Conditioning

• 5 Rounds for time:
  • 10 DB Hang Power Cleans
    10 DB Squats
    10 DB Push Press
    10 Burpees

Today’s CrossFit Workout

Strength

• 7×3 Segmented Deadlift (Pause for :3 below the knee)
  • 3 Seated Box Jumps between each set

Conditioning

• AMRAP12
  • 40 Double Unders
  • 20 Russian Swings (70/53#)

Today’s SWEAT Workout 

• AMRAP20:
  • 1:00 Double Unders
    10 Bench Press
    20 Hollow Body Rocks
    10 Overhead Lunges (45/25#)

Today’s CrossFit Workout

Strength

• 5×3 Weighted Strict Pull up @31×1

Conditioning

• “Jackie”
  • For Time:
    • 1000m Row
    • 50 Thrusters (45/35#)
    • 30 Pull Ups

Today’s SWEAT Workout

• 15-12-9-6 AHAP
  • Bulgarian Split Squat (Each leg)
    Single Arm Arnold Press
    Single Arm DB Row
    500m Row Sprint

Today’s Workout

• 2 Rounds for TOTAL Time:
  • 500m Ski
    50 Push Ups
    Rest 1:00
    1000m Assault Bike
    50 Burpees
    Rest 1:00
    500m Ski
    50 Abmat Sit Ups

    Rest 2:00

Today’s CrossFit Workout

Strength

• 5×3 Push Press (Building)

Conditioning

• Buy In: 30 Calorie Assault Bike
  • 5 Rounds:
    • 10-8-6-4-2 Handstand Push Up
    • 10 Burpees
• Buy Out: 30 Calorie Assault Bike

Today’s SWEAT Workout

• 5 Rounds with a 1:1 Work/Rest Ratio OR Alternating with a partner:
  • 15/10 Calorie Assault Bike
    100′ Sled Push

After Party

• 3x
  • :10 Hollow Hold + 10 Hollow Rocks + 10 V Ups + :30 Wall Sit

Today’s CrossFit Workout

Strength

• 5×4 Back Squats @70%
  • 3 HIGH Box Jumps between each set

Conditioning

• 2:00 on/2:00 off x4
  • 15 Wallballs (CRX 30/20#)
    5 Sandbag Over the Shoulder
    Max Box Jump Overs (24/20″) in remaining time

RX: 100/75#
CRX: 125+/100#+

Today’s SWEAT Workout

• Every 5:00 x5
  • 20 Burpees
    40 Squats
    20 Swings

Today’s CrossFit Workout

Strength

• Weighted Ring Dip
  • 5-3-3-1-1-1-1-1

Conditioning

• 4 Rounds for Time + Reps
  • 400m Run
    Max Set of Strict Pull Ups
    • CRX: Ring Muscle Ups

Today’s SWEAT

• In a 25:00, moving for QUALITY:
  • 200m Sprint
    100′ Farmers Carry
    3 Strict Pull Ups (Weighted if possible)
    :30 Push Up Plank + Max Reps Push Ups

Today’s CrossFit + SWEAT Workout

Conditioning

• AMRAP20:
  • 40 Double Unders
    20 Abmat Sit Ups
    10 Deadlifts (RX: 185/125#) (CRX: 225/155#)

Today’s CrossFit Workout

Conditioning

• Complete 10 rounds EACH, alternating with a parter:
  • 15/10 Calorie Row
  • 3 Thrusters (Building)

35:00 Time Cap

Today’s SWEAT Workout

• 8x500m Row/Ski
  • Rest 1:30

Today’s CrossFit Workout

Weightlifting

• Front Rack Lunge
  • 10-8-6-4-2

Conditioning

• 21-15-9 Reps For Time:
  • Calorie Row
    Front Squat (135/95#)
    Handstand Push Up

Today’s SWEAT Workout

• For Time
  • 2k Row
    4k Assault Bike
    1k Row
    2k Assault Bike
    100 Abmat Sit Ups