10-9-8-7-6-5-4-3-2-1
Hang Snatch (85/60)
Strict Pull Up/Chin Up
*35 Double Unders after each set
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The Double Unders and Hang Snatches will make this workout feel fast and conditioning based for everybody. However the pull ups will be what slows you down a tad. If these can be done unbroken with ease, add weight or try to make them chest to bar.
@0:00
800 M Run
@6:00
AMRAP 12
21/17 Cal Row
21 Air Squats
21 Sit Ups
@20:00
800 M Run
*Record Run / Rounds / Run
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Try to keep it smooth on the runs rather than an all-out effort. In the AMRAP, we want intense rowing which will create the challenge of doing the sit up and air squats without stopping. Move in a way that promotes an even heart rate so you can keep it together on that second run.
3 Rounds
8 Hang DB/KB Snatch ( R)
6 DB/KB Walking Lunge ( R)
8 Hang DB/KB Snatch (L)
6 DB/KB Walking Lunge (L)
8 DB/KB Push Press ( R)
8 DB/KB Push Press (L)
8 DB/KB Step Up (L)
*9 Minute Cap
Part 2:
Every 2:00 for 8 Sets
Back Squat
*Rep Scheme is 6-4-2-6-4-2-2-2
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Your challenge will be to do the entire Part 1 metcon without putting the weight down! Go after it and then we repeat the same squat routine from last Thursday. Lets see if you can hit those numbers after a workout!
AMRAP 6
5 Clean and Jerks (155/95)
5 Box Jumps (24/20)
10 Toes to Bar
3 Minute Rest
AMRAP 6
5 Box Jumps
5 Toes to Bar
10 Clean and Jerks
3 Minute Rest
AMRAP 6
5 Toes to Bar
5 Clean and Jerks
10 Box Jumps
*Record 3 different scores
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Starting the week off with a classic Crossfit workout that will test the ability on the barbell, on pull up bar, and in the lungs! Think quick singles at the clean and jerks and a consistent rhythm on the box jumps.
In Teams of 2
Get as far as you can in 30 Minutes:
50 Box Jumps (step down)
60 Wall Balls
70 KB Swings
80 Double Unders
400 M Run together
Rest 2 Minutes
50 Burpees to Target
60 Wall Balls
70 Deadlifts (135/95)
80 Double Unders
400 M Run together
Rest 2 Minutes
50/40 Cal Row
60 Wall Balls
70 Hang Cleans (135/95)
80 Double Unders
400 M Run together
*If you finish, you’re done (Good Luck)
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Take it as a challenge to see how far you and your partner can get! Be smart about how you break this up so that both of you can get after it on the runs…the movement RIGHT BEFORE YOUR REST
AMRAP 25
2 Rounds
12 Alternating DB Snatch
9 Shoulder to Overhead
6 Strict Pull Ups
3 Strict Handstand Push Ups
Rest 2 Minutes (after 2ndround)
*Add weight during rests
*Approximate Barbell Loads (Goal is 1-2 sets every time you’re at barbell)
95/65
115/75
135/85
155/105
175/115
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This is going to be a VERY upper body/overhead dominant workout. Find efficiency help from the lower half where you can. This should have more of a strength-feel to it, especially during the back half of the time.
Part 1:
2 Sets
6 Weighted Bulgarian Split Squats (each leg)
30-40 Second Plank
6 Weighted Step Ups (each leg)
2 Sets
12 Bent Over DB/KB Row (each leg)
8 Laying Down Leg Raise (slow eccentric)
12 Barbell Curls
*Strict 10 Minute Cap
Part 2:
Every 1:30 for 8 Sets
Back Squat
*Rep scheme: 6-4-2-6-4-2-2-2
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Use Part 1 to get you ready and primed to lift heavy in part 2. Be sure to keep some in the tank for the first 4 sets because of the lack of rest. We want to go after heavy doubles at the end.
5 Rounds
7 Toes to Bar
7 Burpees
35 Double Unders
*Rest 1 Minute after each round
Right in to
5 Rounds
7 Burpees
7 Toes to Bar
35 Double Unders
*Rest 1 Minute after each round
*25 Minute Cap
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This is our next progression into double unders. The volume per set is increasing and the upper body will be taxed! The toes to bar + burpee combo is sure to challenge the midline. We will start throwing these in to weekly workouts for the next month, don’t hesitate to scale if needed.
Every 4:00 for 6 Sets
20 Wall Balls
24/10 Cal Row
*Record fastest / slowest rounds
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The challenge here will be 1-2 sets of wall balls and than do whatever you can on the rower. You want to get AT LEAST 1:00 of rest, so the couplet should be able to be done under 3:00 at the very most. Scale accordingly!
EMOM 5
1 Clean High Pull + 1 Power Clean + 1 Push Press + 1 Split Jerk
EMOM 5
1 Power Clean + 1 Push Jerk + 1 Split Jerk
EMOM 5
1 Power Clean and Jerk
@20:00 mark
AMRAP 5
Clean and Jerks (65-70% of final set)
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Use the EMOM to incrementally increase the load so that you can feel heavy weight for the final 5 minutes. Have a plan for your weights so you don’t scramble during the workout! You will have 5+ minutes to get the bar ready for Part 2. Goal here is to get 30+ reps!!
