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No WOD available
Saturday - TEAM!
Metcon
Metcon (Time)
(Teams of 2)

35min. to finish...
3 Rounds:
30 Toes to Bar
30 Front Squats 96/65
30 American KB Swings 70/53

50 Cal Row

2 Rounds:
30 Toes to Bar
30 Front Squats 96/65
30 American KB Swings 70/53

50 Cal Row

1 Rounds:
30 Toes to Bar
30 Front Squats 96/65
30 American KB Swings 70/53

Can you finish?!
Friday
Metcon
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees

Time cap: 15 minutes
Thursday
Metcon
Metcon (Weight)
20min. EMOM:
Odd: 3 Jerks (climbing)
Even: 10 Pull-Ups
You are going to be cleaning the weight off the ground for this. This is a great time to practice your butterfly or kipping pull-ups to get ready for the open. 10 pull-ups in a minute should be easy. However, after that jerk starts to build, it will get spicy.

Some RX+ Options:
1.) 15 Pull-Ups
2.) 10 Chest To Bar
3.) 3-5 Muscle Ups
Metcon
Metcon (Calories)
Teams of 2:
15min. AMRAP:
5min. of MAX Cals on the Assault Bike
immediately into;
5min. of MAX Cals on the Rower
immediately into;
5min. of MAX Double Unders
You may start at ANY station for your strategy with your partner. Only 1 person works at a time. I really wanted to make today cardio intensive so that we don't mess with whatever CrossFit throws at us tomorrow.
Wednesday
Metcon
Metcon (Time)
For Time:

Run 800m

15 Rounds:
5 Wall Balls 20/14
3 Burpees
1 Deadlift 315/225

Run 800m

15 Rounds:
5 Wall Balls 20/14
3 Burpees
1 Deadlift 315/225
Looking for something LONG and FUN today. Been a while since we did something like this. CAP is 35min. Be sure that your deadlift is something you can just walk over and pick up. It should NOT be max effort or even close to that. Essentially looking at a "Holleyman" style WOD here with a mile run. ENJOY! Go fast 🙂

*We've done something similar a few months back, but with Power Cleans.

RX+ 30/20lb ball
Tuesday
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP in 15 minutes
5 Power Snatches 95/65
50 Double Unders

Round 2: 115/75
Round 3: 135/95
Round 4: 155/105
and so on... Keep adding 20/10lbs.
Scale the numbers if needed. Double the number for singles if you do not have dubs.
Metcon
Metcon (AMRAP - Rounds and Reps)
(Rest 10min. After Between Section 1. Get Warm and Ready! Scale with H.R. Push-Ups if needed)

10min. AMRAP:
3 handstand push-ups
3 power cleans
6 handstand push-ups
3 power cleans
9 handstand push-ups
3 power cleans
12 handstand push-ups
6 power cleans
15 handstand push-ups
6 power cleans
18 handstand push-ups
6 power cleans
21 handstand push-ups
9 power cleans
... adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.
Both of the workouts today are versions of past Open WODs like yesterday. I really want this week to get your lungs ready like I said, so start finding your redline and your personal pace. Once you know where to be and for how long, you won't have to redo the workouts multiple times like some people out there 😉
Monday
Weightlifting
Back Rack Lunge (Weight)
5 Reps on each leg (10 total)

immediately into;

5 Lateral Barbell Lunges on each leg (You should know how much you can do by now. Try going heavier than usual.)

Rest 90sec. Between Sets. Shoot for 4-5 Sets in a 18min. Window.

** This is our 2 week unilateral program before we hop back onto another cycle. I am going try as hard as I can to guess the movements for the Friday Open Workouts, but there is always a possibility of overlapping movements each week going into friday. For now, Let's get our engines primed and go HARD on these metcons so you're ready for the suck coming on those 🙂
Metcon
Metcon (AMRAP - Rounds and Reps)
15min. AMRAP:
8 Pull-Ups
10 DB Hang Clean and Jerks (5ea. arm) 50/35lb.
14/12 Cal Row
This is a version of 18.1 from last year but 5min. shorter. Work on being better then last year. Faster pace, more efficient reps. LEGIT reps also.

*RX+ is CTB pull-ups.
*RX++ is 70/50lb. DB for 8 reps
No WOD available
Saturday - TEAM
Metcon
Metcon (Time)
35min. to finish...
100 Cals of Choice
100 Hang Power Cleans 135/95
100 Cals of Choice
100 American KB Swings 70/53

RX - 50 HSPU's
RX+ 100 HSPU's

50 Cals of Choice
50 Hang Power Cleans 135/95
50 Cals of Choice
50 American KB Swings 70/53

RX - 25 HSPU's
RX+ 50 HSPU's
- Teams of 2.
- Only 1 person works at a time.
- You must finish those HSPU sections before moving on. Choose between RX and RX+ on that.
-Calories may be on any machine and you may also switch machines for each section or stay on the same one the entire time.
Friday
Weightlifting
Metcon (Weight)
18min. to hit a heavy complex:
3 Front Squats + 3 Push Jerks
- Shoot for about 5-6 "working" sets.
- Rest 90sec. Between sets
- Split Jerks are ok also
- Stay light or go for broke (depends how you're feeling)
Metcon
Metcon (AMRAP - Rounds and Reps)
13min. running clock...
1000m Row "buy in"
then in remaining time, complete as many rounds as possible:
12 Toes-To-Bar
6 Devil Press 50/35s
Thursday
Metcon
Metcon (AMRAP - Reps)
3 Rounds:
Min. 1) Max Bench Press 185/95
Min. 2) 200m Run
Min. 3) 15 Pull-Ups
Min. 4) 15 Wall Balls 20/14
Min. 5) Max Bench Press 185/95
Min. 6) 60 Double Unders
Min. 7) 15 Pull-Ups
Min. 8) 15 Wall Balls 20/14
Min. 9) REST

*Seems more complicated than it actually is. It's just switching out running and double unders, but I have to write it out so it makes sense.

*I want the bench to be HARD so keep that in mind if you modify. Looking for only about 5-6 reps each time or you will wind up doing a TON of bench.

*RX+ is 20 Wall Balls or 5 Muscle Ups
Accessory Work
Metcon
For Quality:
100 Russian Twists 45/30lb.

*No bouncing today. 1sec. pause on the ground on each side. That stop and go will give you a better ab workout. Just do it and switch things up. Left + Right = 1 rep
Wednesday
Weightlifting
Metcon (Weight)
EMOM x 10min.
3 Power Snatch

Immediately into;

EMOM x 10min.
3 Power Cleans
Choose between 2 options:
1.) Stay at one weight the whole time and work on being crisp!
2.) Keep increasing weight and decreasing reps. So, do 2 reps for a few minutes and then singles at the end with the heaviest weight you can.

*Score is heaviest sets combined. RX+ is 1 reps combined. RX is 3 reps combined.
Metcon
Metcon (Time)
10min. to finish...
21-15-9
Deadlifts (225/155)
Box Jumps (30/24")
RX+ 275/185
RX++ 315/205
No WOD available
Saturday - TEAM!
Metcon
Metcon (Time)
(Teams of 2)

35min. to finish...
3 Rounds:
30 Toes to Bar
30 Front Squats 96/65
30 American KB Swings 70/53

50 Cal Row

2 Rounds:
30 Toes to Bar
30 Front Squats 96/65
30 American KB Swings 70/53

50 Cal Row

1 Rounds:
30 Toes to Bar
30 Front Squats 96/65
30 American KB Swings 70/53

Can you finish?!
Friday
Metcon
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees

Time cap: 15 minutes
Thursday
Metcon
Metcon (Weight)
20min. EMOM:
Odd: 3 Jerks (climbing)
Even: 10 Pull-Ups
You are going to be cleaning the weight off the ground for this. This is a great time to practice your butterfly or kipping pull-ups to get ready for the open. 10 pull-ups in a minute should be easy. However, after that jerk starts to build, it will get spicy.

Some RX+ Options:
1.) 15 Pull-Ups
2.) 10 Chest To Bar
3.) 3-5 Muscle Ups
Metcon
Metcon (Calories)
Teams of 2:
15min. AMRAP:
5min. of MAX Cals on the Assault Bike
immediately into;
5min. of MAX Cals on the Rower
immediately into;
5min. of MAX Double Unders
You may start at ANY station for your strategy with your partner. Only 1 person works at a time. I really wanted to make today cardio intensive so that we don't mess with whatever CrossFit throws at us tomorrow.
Wednesday
Metcon
Metcon (Time)
For Time:

Run 800m

15 Rounds:
5 Wall Balls 20/14
3 Burpees
1 Deadlift 315/225

Run 800m

15 Rounds:
5 Wall Balls 20/14
3 Burpees
1 Deadlift 315/225
Looking for something LONG and FUN today. Been a while since we did something like this. CAP is 35min. Be sure that your deadlift is something you can just walk over and pick up. It should NOT be max effort or even close to that. Essentially looking at a "Holleyman" style WOD here with a mile run. ENJOY! Go fast 🙂

*We've done something similar a few months back, but with Power Cleans.

RX+ 30/20lb ball
Tuesday
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP in 15 minutes
5 Power Snatches 95/65
50 Double Unders

Round 2: 115/75
Round 3: 135/95
Round 4: 155/105
and so on... Keep adding 20/10lbs.
Scale the numbers if needed. Double the number for singles if you do not have dubs.
Metcon
Metcon (AMRAP - Rounds and Reps)
(Rest 10min. After Between Section 1. Get Warm and Ready! Scale with H.R. Push-Ups if needed)

10min. AMRAP:
3 handstand push-ups
3 power cleans
6 handstand push-ups
3 power cleans
9 handstand push-ups
3 power cleans
12 handstand push-ups
6 power cleans
15 handstand push-ups
6 power cleans
18 handstand push-ups
6 power cleans
21 handstand push-ups
9 power cleans
... adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.
Both of the workouts today are versions of past Open WODs like yesterday. I really want this week to get your lungs ready like I said, so start finding your redline and your personal pace. Once you know where to be and for how long, you won't have to redo the workouts multiple times like some people out there 😉
Monday
Weightlifting
Back Rack Lunge (Weight)
5 Reps on each leg (10 total)

immediately into;

5 Lateral Barbell Lunges on each leg (You should know how much you can do by now. Try going heavier than usual.)

Rest 90sec. Between Sets. Shoot for 4-5 Sets in a 18min. Window.

** This is our 2 week unilateral program before we hop back onto another cycle. I am going try as hard as I can to guess the movements for the Friday Open Workouts, but there is always a possibility of overlapping movements each week going into friday. For now, Let's get our engines primed and go HARD on these metcons so you're ready for the suck coming on those 🙂
Metcon
Metcon (AMRAP - Rounds and Reps)
15min. AMRAP:
8 Pull-Ups
10 DB Hang Clean and Jerks (5ea. arm) 50/35lb.
14/12 Cal Row
This is a version of 18.1 from last year but 5min. shorter. Work on being better then last year. Faster pace, more efficient reps. LEGIT reps also.

*RX+ is CTB pull-ups.
*RX++ is 70/50lb. DB for 8 reps
No WOD available