Weightlifting Strength Development, Open Cycle Wk. 4

Front or Back Squat Clusters

Tri-Modal Conditioning, Long- Duration

“Hammer” for Christian Rhoten
For Time: 22 Min Cap
40 Wall-Balls
15 Shoulder Press
40 Double Unders
21 Push Press
20 Clusters

Weightlifting / Gymnastic Strength Development

EMOM 12:
E: 3-5 Deadlifts
O: 3-5 Handstand push-ups

Tri-Modal Conditioning, Long- Duration

“Hero Workout Tiff”
In a 25:00 Running Clock,
in Teams of 2:
Run 1.5 miles
AMRAP Time Remaining:
11 Chest-to-Bar
7 Hang Squat Cleans
7 Push Presses

Tri-Modal Conditioning, Long- Duration

“MARCO”
EMOM 22:
MIN 0-6
E: 12/10 calorie Assault Bike
O: 15 jumping squats
Rest 2 min

Weightlifting / Monostructural Conditioning, Repeat Sprints

“Elissa”
6 x 3-minute rounds,
for max 100-meter runs, in teams of 2:
10 deadlifts
Max 100-meter runs

Monostructural / Gymnastic Conditioning, Short-Duration

“Brittany”
AMRAP 8:
100/85-meter row
20 knee raises

Weightlifting / Gymnastics Conditioning, Mid-Duration

“Money”
For time, alternating:
Power cleans 10-15-20-25-30
Box jumps 30-25-20-15-10

Tri-Modal Conditioning, Mid- Duration

“CrossFit Games Workout 18.3”
2 rounds for time:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Weightlifting/Odd-Object Conditioning, Long-Duration

8 rounds for time, teams of 2:
5 D & B med-ball carry
10 wall balls
10 hang power snatches

Tri-Modal Conditioning, Long- Duration

Fight Gone Bad Style
3 rounds for total reps:
1:00 cal row/bike
1:00 DB push press, single-arm
1:00 gym runs, east - west
1:00 pull-ups
1:00 plate hops
1:00 rest

Weightlifting Conditioning, Short/Sprint (Re-Test)

“Kim S”
For time:
51 kettlebell swings, Russian
51 kettlebell goblet lunges
15 kettlebell swings, Russian
15 kettlebell goblet lunges
Every 2:00 until EVERYONE is done, 5 burpees

Weightlifting Strength Development, Open Cycle Wk. 2

Front or Back Squat Clusters
Load: 73% 1RM or 83% 5RM.
4 sets of 8-rep clusters
Goal volume: 32 reps

Gymnast/Monostr Conditioning, Long-Duration (Intervals)

“Triple Twos”
AMRAP 20, in teams of 3:
200 calorie row or bike*
200 burpee box jump-overs
200 ring rows, single-ring

Weightlifting Strength, 18.2 Warmup

Every 90 Secs:
1 squat clean, ascending
Work up at least to the opening 18.2 lift, or a heavy for the alt.

Gymnastic / Monostructural Conditioning, Long Duration

AMRAP 17:
Teams of 2,
1 rope climb
8 pike handstand push-ups
3 gym runs (short-length)

Weightlifting Strength Development, Open Cycle

Shoulder or Bench Press
Working to a 3RM with 3 sec negative during eccentric phase of the press.
After 3RM is establish, perform drop sets at 70% of today’s 3RM.

Tri-Modal Conditioning, Repeat Sprint Intervals

15 rounds for time, teams of 3:
12/8 calorie bike
9 thrusters
6 over-bar burpees

Weightlifting / Gymnastics Conditioning, Mid-Duration

“Chuck 18’”
2 Rounds for Time:
28 box jumps
7 deadlifts
14 ring dips
7 deadlifts

Weightlifting Strength Development, Open Cycle

Front or Back Squat Clusters
Squats will be performed as clusters today.
Athletes will perform 1st week of clusters at 70% 1RM or 80% of 5RM.