Strength
Squat cycle W9D2 (Deload)
4 sets
2 front squats
4 back squats
*bar at 60% of 1RM front squat
Note: Testing clean and front squat next week
“THE HULK”
2 rounds for reps
2 mins per station
Tire flips
20ft sled Push 325/225
20ft farmer Carry 310/210
Burpee Sandbag Over Box + Box Over 70/50 48/40
Rest 2 mins
Accessory work
Skill
Double unders 5min practice
Weightlifting
Squat snatch 5min practice
Gymnastics
Handstand walk 5min practice
Core
Front planche practice 5min
Strength (25min)
Shoulder press
1-1-1-1-1
Push press
3-3-3-3-3
Push jerk
5-5-5-5-5
METCON (10min)
3 rounds for time:
10 med ball cleans 20/14
20ft med ball walking lunges 20/14
25 wall balls 20/14
20ft med ball walking lunges 20/14
Lite/beginners
3 rounds for time:
10 med ball cleans 14/10
20ft med ball walking lunges 14/10
25 wall balls 14/10
20ft med ball walking lunges 14/10
Accessory work
Crossover symmetry 3 movements
Weightlifting
Hip clean 5×5
Gymnastics
Ring support swings 3×8
Core
Weighted back extensions 3×10
Strength
Squat cycle W9D1 (Deload)
4 sets
2 front squats
4 back squats
*bar at 63% or 1RM front squat
METCON
12min AMRAP
8 burpees to target (6inch above reach)
8 toes to bar
8 deadlifts 225/155
Lite/beginners
12min AMRAP
8 burpees
8 knee raises
8 deadlifts 155/105
BURN
For time:
50cals row
5 hill runs
50cals bike
5 hill runs
50 wall balls 24/20
Accessory work
Shoulders of steel
Dumbbell lateral raises 8×10
Weightlifting
Hip snatch 5×5
Gymnastics
Accumulate 1min of handstand hold
Core
L-sit hold 5x max
METCON
For time:
1000m row
then
3 rounds
75 double unders
12 dumbbell hang power cleans 50/35
9 dumbbell step overs 50/35 24/20
then
1000m row
Lite/beginners
For time:
500m row
then
3 rounds
75 single unders
12 dumbbell hang power cleans 35/20
9 box step overs 24/20
then
500m row
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
5 sets
5 snatch balance
5 sot press
Gymnastics
Accumulate 90sec of front planche
Core
3 rounds
10 GHD sit ups
15 toes to bar
“MURPH”
For time:
1 mile run
Then
100 pull ups
200 push ups
300 squats
Then
1 mile run
*Partition the pull ups, push ups and squats as needed
**If you have a weight vest, wear it
Lite/Beginners
“1/2 MURPH”
For time:
800m run
Then
50 pull ups
100 push ups
150 squats
Then
800m run
*Partition the pull ups, push ups and squats as needed
TEAM WOD
Teams of 2
For time:
21-15-9-3-1
Partner deadlift 405/285
Synchronized burpees over the bar
BURN
20min AMRAP
1 hill run
21 kettlebell swings 53/35
15 goblet squats 53/35
9 hand release push ups
“TRIFECTA”
–Pure blackness–
Gymnastics
Accumulate 1min of:
Front planche hold
False grip hang
Not for time:
10 pull overs
10 skin the cat
10 wall climbs
METCON
4 rounds for time:
1 pegboard ascent
10 toes to bar
20 air squats
Weightlifting
5 sets
1 deadlifts
1 hang clean
1 thruster
2 jerks
*Build up to max
Clean pulls @100% of 1RM clean and jerk
3-3-3-3 touch and go
Firebreathers
“AMANDA”
White Firebreather
For time:
9-7-5
Pull ups
Squat snatch 75/55
Silver Firebreather
For time:
9-7-5
Chest to bar pull ups
Squat snatch 95/65
Gold Firebreather (Rx)
For time:
9-7-5
Ring muscle ups
Squat snatch 135/95
Legendary Firebreather (2017 CrossFit games)
“AMANDA .45”
For time:
13-11-9-7-5
Ring muscle ups
Squat snatch 135/95
Conditioning
3 rounds not for time:
15/12 cals bike
20 cals row
10 box jumps overs 24/20
Note: Do not go all out for this, have fun, enjoy the ride
METCON
3 rounds for time:
2 legless rope climbs
35 wall balls 20/14
Lite/beginners
3 rounds for time:
6 rope leg wraps
35 wall balls 14/10
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
Hip cleans 3×5
Gymnastics
30 pistols
Core
21-15-9
GHD sit ups
Back extensions
Strength
Squat cycle W8D2
6 sets
2 front squats
4 back squats
*bar at 85% of 1RM front squats
Note: Last push, stay focus and get through it. Next week is deload then testing
METCON
For time:
200ft handstand walk
*5ft increments, 25ft lengths
Timecap: 10min
Note: If you don’t finish within the 10min timecap, score will be 10+ distance not completed. 5ft = 1 rep
Lite/beginners
10min of handstand practice
Accessory work
Skills
Handstand to forward roll 10x
Weightlifting
Split jerk presses 3×5
Gymnastics
Rope pull ups 3xmax
Core
Hanging L-sit hold 3xmax