OUR WORKOUTS

For Time:

15 Bar facing burpees

30 Power Snatch 115/75

15 Bar facing burpees

30 Squat Clean 115/75

15 Bar facing burpees

30 Push Jerk 115/75

15 Bar facing burpees

Shoulder Press

*Set 1 – 5 reps @ 70%

*Set 2 – 3 reps @ 75%

*Set 3 – 1 rep @ 80%

*Set 4 – 5 reps @ 75%

*Set 5 – 3 reps @ 80%

*Set 6 – 1 rep @ 85%

*Set 7 – 5 reps @ 80%

*Set 8 – 3 reps @ 85%

*Set 9 – 1 rep @ 90%

WOD

2 Sets:

AMRAP 6

10 Toes To Bar

20/15 Cal Row

40 Double Unders

Rest 2 min between sets

*the AMRAP duration is short, and there is a built in 2 min rest for a reason… Go fast!!!

STRENGTH (15min)

Deadlift

*Set 1 – 5 reps @ 70%

*Set 2 – 3 reps @ 75%

*Set 3 – 1 rep @ 80%

*Set 4 – 5 reps @ 75%

*Set 5 – 3 reps @ 80%

*Set 6 – 1 rep @ 85%

*Set 7 – 5 reps @ 80%

*Set 8 – 3 reps @ 85%

*Set 9 – 1 rep @ 90%

WOD

AMRAP 15

10 DB Front Rack Step Back Lunges 50/35#

20 Box STEP UPS (no jumping for today) 24/20”

200m Run

FGB Style

4 Rounds: (20 min total, including rest)

1 min at each movement for max reps:

Pull Ups

Box Jumps 24/20”

Russian KB Swings 60/44# (heavier weight than normal)

DB Push Press 35/20

1 min rest

STRENGTH (15min)

Find your 1RM Front Squat

*For folks who haven’t found a 1RM before, this is the heaviest single rep you feel comfortable performing! Keep good form!!

WOD

AMRAP 14

6 Lateral burpee over bar

9 Power cleans 95/65

12 Front squats 96/65

15/10 Cal Echo Bike

CrossFit Open WOD 17.1 MICF Version 2.0

For Time:

800m Run

10 Box Jump Overs 24/20”

25 Alt. DB Snatch 50/35#

10 Box Jump Overs 24/20”

25 Alt. DB Snatch 50/35#

10 Box Jump Overs 24/20”

25 Alt. DB Snatch 50/35#

10 Box Jump Overs 24/20”

25 Alt. DB Snatch 50/35#

10 Box Jump Overs 24/20”

800m Run

WARM UP / STRENGTH

L-Sits & L-Holds

WOD

For Time:

40-30-20-10

Bench Press 75/55#

Push Ups

Alt. Step Back Lunges

KB Front Squats 35/26#

“And So The Strength Cycle Begins!”

STRENGTH DAY

Part 1) Shoulder Press

*Set 1 – 5 reps @ 60% of 1-RM

*Set 2 – 3 reps @ 75% of 1-RM

*Set 3 – 1 rep @ 80-85% of 1-RM

*Set 4 – 5 reps @ 70-75% of 1-RM

*Set 5 – 5 reps @ 70-75% of 1-RM

*Set 6 – 5 reps @ 70-75% of 1-RM

*Set 7 – 5 reps @ 70-75% of 1-RM

Part 2) Deadlift

*Set 1 – 5 reps @ 60% of 1-RM

*Set 2 – 3 reps @ 75% of 1-RM

*Set 3 – 1 rep @ 80-85% of 1-RM

*Set 4 – 5 reps @ 70-75% of 1-RM

*Set 5 – 5 reps @ 70-75% of 1-RM

*Set 6 – 5 reps @ 70-75% of 1-RM

*Set 7 – 5 reps @ 70-75% of 1-RM

Wednesday

WOD

5 Rounds:

400m Run

10 Power Clean And Jerks 115/75#

STABILITY / WARM UP

2 Rounds:

1 min side plank

1 min side plank

:30 Sec regular plank

:30 Sec Handstand hold (scale to wall walks as needed)

:30 Sec Hollow Hold

1 min active hang from Pull Up bar (in hollow body position)

WOD

EMOM 18 min (6 rounds)

Alt. Between…

Min 1: Max Cal Row

Min 2: Max reps Burpees

Min 3: Max reps Double Unders

STRENGTH

15 min to find 1RM Shoulder Press

WOD

AMRAP 12

12 Deadlift 115/75#

8 Push Press 115/75#

12 Toes To Bar

For Time:

5k Run

then…

30 Power Snatches 115/75#

Time Cap 31 Minutes

On a 32 min running clock complete...

Part 1: “Warzone” 0:00-18:00

2 Sets:

2 min Max Reps KB Swing 53/35#

1 min rest

2 min Max Reps Push Ups

1 min Rest

2 min Max Cal Echo Bike

1 Min Rest

*Rest until 20:00*

Part 2: “Aftermath” 20:00-32:00

(12 min time cap)

For Time:

75 Wall balls 30/20# (use a heavier ball than usual)

75 Wall balls 20/14# (use your normal weight ball)

Score = total reps for part 1 AND your time for part 2!

WOD

Every 4 min for 5 rounds (20 total minutes) complete:

12 Front Rack DB Alt. Step Back Lunges 50/35#

21/15 Cal Row

12 Deadlifts 225/155

WOD

3 rounds

5 squat cleans 95/65

5 bar facing burpees

Then…

Hill run (to stop sign)

Then…

3 rounds

5 squat cleans 115/75

5 bar facing burpees

Then…

Hill run (to stop sign)

Then…

3 rounds

5 squat cleans 135/95

5 bar facing burpees

Then…

Hill run (to stop sign)

STRENGTH (15 minutes)

Shoulder Press 5x5 @ 75% of 1RM

WOD

AMRAP 15

10 Devil’s press 35/20#

10 Weighted Box Step Ups 20/16” 35/30#

15/10 Cal Bike

AMRAP 10

5 Burpee Pull Up

20 Air Squats

Rest 3 Min

AMRAP 10

5 Power Cleans 135/95#

40 Double Unders

3 Rounds:

15 Thrusters 95/65#

10 Burpee Over Bar

200m Run

Then…

3 Rounds:

21 Kb Swings 53/35#

12 Pull Ups

200m Run

AMRAP 25

50 Box Jumps 24/20”

50 Weighted Back Step Lunges 35/20# (DB or KB in each hand, held at your side)

50/35 Cal Row

50 DB Push Press 35/20#

50 Toes to Bar (or T2B variation)

STRENGTH

EMOM 10

1- :30 Sec of Strict Pull Ups / or Chin over bar hold

2- :30 Sec Max Reps Push Ups

WOD

AMRAP 18

20/15 Cal Bike

20 Alt. DB Snatch 50/35#

10 Burpee Box Jump or Step Over 24/20”