Tri-Modal Conditioning, Long Duration

“CrossFit Open 18.1” AMRAP 20:
8 toes-to-bar
10 hang clean & jerk w/ 1 DB
14/12 calorie row

Gymnastics Conditioning, Repeat Sprint Intervals

“Lexi”
AMRAP 5:
10 burpees :20 rest
1 min rest

Weightlifting Strength: Deload Week

Conventional or Sumo Deadlift
5–5–3–3–1–1–1–1

Weightlifting Conditioning, Mid Duration

“Jenny“
5RFT*, with one dumbbell:
12 deadlifts
9 hang cleans
6 push jerks
6 snatches

Pushup Skill / Gymnastic Development

Wall pushups: 10 reps
30in box pushups: 10 reps
24in box pushups: 10 reps
20in box pushups: 10 reps
Chest to floor pushups

Weightlifting Strength- Deload Week

3 Sec Pause Back or Front Squat-
5–5–3–3–1–1–1–1

Weightlifting Strength Developm Maintenance Series- Week 4/4

Every 90 sec,
5 rounds
3-5 Squat Cleans, Climbing

Tri-Modal Conditioning, Long Duration

For time,
27 – 21 – 15 – 12 – 9 – 6 – 3 rep rounds
bar facing burpees
deadlifts
in between each round double-unders, increasing

Monostructural / Weightlifting Conditioning, Mid-Long Duration

“B-Radddd “
AMRAP 13, teams of 2
Buy In:
800 m run together
10/8 cal row
10 dumbbell sit-ups

Gymnastics / Weightlifting Conditioning, Long Duration

“Denver”
20:00 running clock
3 rounds:
6 pull-ups, C2B
6 snatches

Weightlifting Strength Developm Maintenance Series- Week 4/4
Back or Front Squat-
5 sets of 5

Tri-Modal Conditioning, Long Duration

“Walk in the Park”
AMRAP 27, in teams of 3:
30 wall-ball over rig
30 plank-hold high fives
Resting partner rows 400 m

Weightlifting / Gymnastics Conditioning, Mid-Duration

“Friday”
AMRAP 15:
50 Russian swings
30 box jumps
10 bench press

Gymnastics / Monostructural, Long Duration

“Gordon 18”
(A) AMRAP 7: teams of 2
78 pull-ups
40 handstand pushups
rest 3:00

Tri-Modal Conditioning, Mid- Duration

“Hill Climb “
For time,
30 med-ball cleans
200/150-meter row*
30 sit-ups
200/150-meter row
30 power snatches
200/150-meter row
30 front squats

Weightlifting Conditioning, Mid Duration

“Mainsite 180130, Dumbbell”
7 rounds for time:
14 dumbbell deadlifts
14 alternating shoulder press

Weightlifting Strength Developm Maintenance Series- Week 3/4

Back or Front Squat-
5 sets of 5
Load:
90% of 5RM,
or 80% of 1RM

Tri-Modal Conditioning, Long Duration

“Edwardsville 9-1-1 V 2.0”
AMRAP 20, 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

Weightlifting Strength Development, Cycling Focus

EMOM 10:
3 power cleans, Touch & go

Weightlifting/Gymnastics Conditioning, Mid-Duration

“West Virginia” For time,

150 wall-balls
Every break in wall-balls*
15 db lunges
15 db shoulder-to-overhead