WOD

Today’s CrossFit Workout

Strength

• EMOM15
  • 1. 15sec L-Hang
    2. 10 SeeSaw Presses
    3. 5 Strict Pullups

Conditioning

• AMRAP15
  • 15 Situps
    10 DB Snatches (50/35#)
    5 Ring Dips

CRX: 70/50#, Muscle Up into Dips

Today’s SWEAT Workout

Strength

• EMOM12
  • 1. 20sec Hollow Hold
    2. 10 CrossOver Pushups
    3. 5 Strict Pullups/Ring Rows

Conditioning

• AMRAP12
  • 15 Situps
    10 DB Snatches
    5 Ring Dips

Go Harder: 50/35#
Go Hardest: 70/50#, Muscle Up into Dips

Today’s CrossFit Workout

Strength

• Paused Back Squat
  • 5×3 @67.5%
• 4x5R/5L Bulgarian Split Squats between each set

Conditioning

• Every 3:00 x5
  • 200m Run
  • 5 Touch and Go Power Cleans (185/125#)

CRX: Runs must be sub :40

Today’s SWEAT Workout

• With a Partner, For Time:
  • 50 Push Press
    100 Cal Assault Bike
    50 Front Squats
    100 Cal Assault Bike
    50 Thrusters

Dual DB/KB or Barbell
Go Harder: 95/65#, Feet Elevated Ring Row.

Today’s CrossFit Workout

Conditioning

• For Time w/ a Partner, complete:
  • 2000m Row/Ski
    200 Cal Assault Bike
    20 Burpee Pullups (each)

CRX: Burpee Muscle Ups

Today’s SWEAT Workout

• 24 Minutes – Continual Grind
  • 12 Heavy Russian Swing
    6R/6L Dual DB Alt Bench Press
    12 DB V-Crunch
    6R/6L Goblet Lunge
    :30 Row/Ski (Hard)

Today’s CrossFit Workout

Skill

• Spend 10-15 Minutes working Handstands

Conditioning

• AMRAP9:
  • 9 Deadlifts (135/95#)
  • 9 Hand Release Push Ups
• AMRAP6:
  • 6 Deadlifts (225/155#)
  • 6 Handstand Push Ups
• AMRAP3:
  • 3 Deadlifts (275/185#)
  • 3 Strict Handstand Push Ups

*Rest 3:00 Between AMRAPS

Today’s SWEAT Workout

• 4 Rounds
  • 500m Run
    15 Dual DB or BB Hang Power Cleans
    15 Burpees

Today’s CrossFit Workout

Skill/Strength

• AMRAP8:
  • 4R/4L Single Leg DL
  • 2R/2L Windmill
  • 1R/1L Turkish Get Up

Conditioning

• AMRAP15:
  • 10 DB Snatches (35/50#)
  • 10 DB Box Step Ups (24/20″)
  • 20 Abmat Sit Ups

Today’s SWEAT Workout

• AMRAP20:
  • 5R/5L DB Hang Clean and Jerk
  • 10 DB Box Step Ups
  • 20 Abmat Sit Ups

Today’s CrossFit + SWEAT Workout

Conditioning

• EMOM25
  1. 200m Row/Ski
  2. 20m Sled Push + 20m Drag
  3. 200m Run
  4. 20sec Hollow Hold
  5. Rest

Today’s CrossFit Workout

• EMOM8 (0 – 8:00)
  Odd: 8/6 Cal Assault Bike
  Even: 20′ HS Walk
• EMOM8 (10:00 – 18:00)
  Odd: 8 Heavy Wall Balls
  Even: 2 Cleans (185/125#)
• At 20:00:
  50 Wall Balls (20/14#)
  20 Deadlifts (185/125#)
  20 Strict HSPU
  20/15 Cal Assault Bike

CRX: 10/8 Cal, 10 WB.
225/155# for parts B+C.

Today’s SWEAT Workout

• AMRAP20
  10/7 Cal Assault Bike
  10 Wall Balls
  10 Burpees
  :30 Plank

Go Harder:
20/14# WB, Burpees to 6″ target.

Today’s CrossFit Workout

• For Time:
  • 1k Run
    500m Row/Ski
    1k Run
    25 Burpee Box Jump Overs (Box Facing, 24/20″)

    Rest 5 Minutes, then:

    1k Row/Ski
    500m Run
    1k Row/Ski
    250 Double Unders

Today’s SWEAT Workout

• For Time:
  • 1k Run
    500m Row/Ski
    1k Run

    Rest 3 Minutes, then:

    1k Row/Ski
    500m Run
    1k Row/Ski

Today’s CrossFit Workout

Weightlifting

• 5×4 Pause Back Squat @65%
• 4x4R/4L Single Leg Front Rack Step Ups @33% of Squat Weight

Conditioning

• AMRAP12:
  • 12 Front Rack Lunges (115/75#)
  • 12 Toes to Bar
  • 6 Overhead Lunges
  • 6 Chest to Bar

Today’s SWEAT Workout

• 50 Bench Press
• 75 V Ups

*50 Double Unders + 25 Russian Swings every break!

Today’s CrossFit Workout

Conditioning

• 8 Rounds
  • 10 Clean and Jerks (95/65#)
    12 Box Jump Overs (24/20″)

Today’s SWEAT Workout

• 10 Rounds
  • 5R/5L DB/KB Hang Snatch
    10 DB/KB Step Ups
    :20 Wall Sit