Conditioning
Partner workout
800m hose drag (together)
50-40-30-20-10
DB thrusters (50/35) or (95/65)
cal row
800m hose drag (together)
*35 min
Weightlifting
Est a 1RM of your choice
*35 min
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Conditioning
Partner workout
800m hose drag (together)
50-40-30-20-10
DB thrusters (50/35) or (95/65)
cal row
800m hose drag (together)
*35 min
Weightlifting
Est a 1RM of your choice
*35 min
Weightlifting
CnJ
1RM power clean
*15 min
Burn
30-20-10
KBS (70/53)
Goblet squats
-400m run between rounds
*15 min
Strength
5x2 HBBS
heavier than Tuesday
*10 min
CrossFit
50ft HS walk
40 GHD Sit-ups
30ft HS walk
20 GHD sit-ups
10ft HS walk
*10 min
Weightlifting
1RM jerk
*15 min
Snatch
1RM power snatch
*15 min
Burn
"Annie"
50-40-30-20-10
Double unders (or 1/2 attempts)
Sit-ups
*15 min
CrossFit
21 HSPU
21 cal bike
18 front squats (155/105)
18 HSPU
15 cal bike
15 front squats
12 HSPU
12 cal bike
9 front squats
9 HSPU
6 cal bike
6 front squats
*20 min
Weightlifting
5x5 tall snatches
5x7 weighted hip extensions
*20 min
CnJ
1RM CnJ
*15 min
Burn
10-9-8-7-6-5-4-3-2-1
Even- wall walks
Odd- burpee SDLHP (70/53)
-100m run between rounds
*15 min
Strength
2RM HBBS
*15 min
CrossFit
250m row
15 wall balls (20/14)
5 burpees over the rower
AMRAP in 8 min
*8 min
Weightlifting
Finish squats
*8 min
Weightlifting
Snatch
1RM snatch
*15 min
Burn
400m run
21 box jumps (24/20)
15 sit-ups
9 push-ups
x3 rounds
*15 min
CrossFit
50 double unders
40m sled push (230/170)
30 toes to bar
20 C2B pull-ups
10 cal bike
x3 rounds
*20 min
Weightlifting
1RM OHS
3x3 snatch pull+extension (55-60%)
*20 min
Conditioning
Partner workout
20 pull-ups
30 push-ups
40 sit-ups
50 air squats
x5 rounds
-400m run together between rounds
*35 min
Weightlifting
Est a 1RM snatch or CnJ
*30 min
CnJ
2 cleans
*15 min
Burn
21-18-15-12-9-6-3
HRPU
air squat
cal row (reset rower)
*15 min
Strength
3RM HBBS
*10 min
CrossFit
Partner workout
9/6 cal bike
7 lateral burpees
5 deadlifts (225/155)
-resting partner will run. Partners must run at least 200m before being eligible to switch.
AMRAP in 12 min
*12 min
Weightlifting
2RM jerk
*12 min
Snatch
2RM snatch (TnG or reset..your choice)
*15 min
Burn
"Griff"
800m run
400m run BWD
x2 rounds
*15 min
CrossFit
Partner workout
5k row
-resting partner will perform "Cindy". Scored both rounds of Cindy AND 5k time 😎
*20 min
Weightlifting
3RM muscle snatch
*20 min
Conditioning
Partner workout
750m row
75 kbs (53/35)
75 atomic or regular sit-ups
75 HRPU
AMRAP in 30 min
*30 min
Weightlifting
Est a 1RM snatch or CnJ
*30 min
Weightlifting
CnJ
3 position clean+jerk
(Ground/knee/hip)
*15 min
Burn
10 cal bike
20m bear crawl
40m sled shuttle walk/run (180/120)
*15 min
Strength
3x5 HBBS
heavier than Tuesday
*10 min
CrossFit
200m hose drag
20 cal row
2 rope climbs
x3 rounds
*10 min
Weightlifting
4 push press+7 jerks
work up to a heavy of the above
*15 min