Weightlifting/Odd Object Conditioning, Mid-Long Duration

“Hey Feleshia”
2 rounds for time:
 27 overhead squats
 27 wall-balls

Weightlifting Strength Development Progressive Series- Week 3 of 4

Back for Front Squats
Load:
 Set 1: 5 x 71%
 Set 2: 3 x 81%
 Set 3: Max reps x 90%

Weightlifting/Gymnastics Conditioning, Mid-Long Duration

CrossFit Open 17.1:
For time:
 10 dumbbell snatches
 15 burpee box jump-overs
 20 dumbbell snatches
 15 burpee box jump-overs
 30 dumbbell snatches
 15 burpee box jump-overs
 40 dumbbell snatches
 15 burpee box jump-overs
 50 dumbbell snatches
 15 burpee box jump-overs

Weightlifting Strength Development Progressive Series- Week 2 of 4

Conv or Sumo Deadlift- Sets of 3
Load:
   Set 1: 3 x 67%
   Set 2: 3 x 76%
   Set 3: Max reps x 86%
 

Tri-Modal Conditioning, Mid-Long Duration

“The Filthy 50”
 

Gymnastics Strength Development

AMRAP 12:
  5 strict chin-ups
   5 strict dips
   5 hollow rocks
   Rest 60 seconds
 

Tri-Modal Conditioning, Mid-Long Duration

“Josh D’s Six-Rounder”
  6 rounds for time:
   6 squat cleans
   6 over-bar burpees
   200 meter run
Cleans: SC=60-65% 1RM… RX= 135/95… RX+ = 185/110

Weightlifting Strength Development Progressive Series- Week 2 of 4

Back or Front Squat- Sets of 3
Load:
   Set 1: 3 x 67%
   Set 2: 3 x 76%
   Set 3: Max reps x 86%

Tri-Modal Conditioning, Long

“Lisa K”
  
   AMRAP 7:
   23 wall-balls
   200 meter run

   3 minutes of rest, then:

Odd Object/Monostructural Conditioning, Long-Duration

AMRAP 25,
 In teams of 2-3:
 High sled push, 100 meters
 Midline tire carry, 50 meters
 Low plate push, 40 meters

Weightlifting Strength Development Progressive Series- Week 1 of 4

Conventional or Sumo Deadlift- Sets of 5
Load:
 Set 1: 5 x 62%
 Set 2: 5 x 71%
 Set 3: Max reps x 81%

Gymnastics Conditioning, Short Mid-Duration

AMRAP 10:
 In teams of 2:
 8 grasshoppers
 8 parallette shoot-throughs
 1 baton run
Teammates take turns completing full rounds.

Weightlifting Conditioning, Short-Mid Duration

CF Open 12.2- AMRAP 10:
 30 snatches, light
 30 snatches, medium
 30 snatches, heavy
 30 snatches, very heavy

Tri-Modal Conditioning, Long-Duration

“Taylor”
 21-minute AMRAP:
 21 thrusters w/ d-bells
 21 front squats w/ d-bells
 21 OH lunges.....

Weightlifting Strength Development Progressive Series- Week 1 of 4

Back or Front Squat- Sets of 5
Load:
 Set 1: 5 x 62%
 Set 2: 5 x 71%
 Set 3: Max reps x 81%

Weightlifting/Gymnastics Conditioning, Long-Duration

“Katie S”
 AMRAP 20:
 1-2-3-4-5-6 etc rep rounds:
 Deadlift
 Pull-up
 Box dip

Gymnastics Conditioning, Repeated Sprint Intervals

“Gordon 16.1”
 AMRAP 7, individually:
 Toes to Bar
 Compare to last year.

OR

“Gordon 17.1”
 AMRAP 7, in teams of 2:
 Synchro Toes to Bar
 
2:00 rest

Weightlifting/Monostructural Conditioning, Mid-Long Duration

“Maggie”

For time:
 97 back squats
 20 calorie row or bike
 97 push jerks
 20 calorie row or bike
Load: Empty bar (45/35).
Every minute on the minute until done: 1 burpee over bar.

Monostructural Conditioning, Repeated Sprint Intervals

For time, in teams of 3:
 Men: 7000 meters
 Co-ed: 6500 meters
 Women: 6000 meters
Damper set to position 3 today. 1 working, 2 resting. Work is divided in any pattern of choice.

Tri-Modal Conditioning, Long-Duration

“Edwardsville 9-1-1”
 
AMRAP 25, in teams of 2:
 90 pull-ups, strict
 90 burpees over planker
 90 sit-ups with med-ball pass
 90 overhead squats
 100 meter buddy carry