Bench Press 5x4 Bench Press 3xM.E. Every 2 minutes for 6 minutes (3 sets): Bench Press x Max Reps @ 90% of today’s heaviest set Metcon 3 rounds 90 seconds row/bike for calories Rest 30 seconds 90 seconds of ring dips Rest 30 seconds 90 seconds of box jumps (24/20) Rest 30 seconds 90 seconds [...]
Bent Over Row 5x5 Accessory Work 5x10 seated lat pull downs with band https://www.youtube.com/watch?v=w8VtPzZlgeE Metcon 15-12-9 Pull-ups Power snatches (95/65) Rest 3:00 12-9-6 Chest-to-bar pull-ups Front squats (115/75) Rest 3:00 9-6-3 BMU Power cleans (135/95)
Clean + Hang Clean EOMOMx8 Every 2 minutes for 8 rounds, complete a clean + hang clean. Increase weight each round to find heaviest. Metcon AMRAPx12 100' waiter's walk (double KB/DB, 53/35) 12 front-rack alternating reverse lunges (115/75) 12 burpees over bar Tabata V-Ups Tabata V-Ups for max reps
Metcon 3 rounds (no score) 30 second side plank (left) 30 second scapular push-up 30 second side plank (right) 30 second supinated-grip hang from pull-up bar Metcon Every 7 minutes for 35 minutes (5 sets) for times: 500m row 6 G2OH (135/95) 9 deadlifts 12 wall-balls (30/20)
Back Squat 4x4 Back Squat for load: #1: 4 reps @ 77% #2: 4 reps @ 77% #3: 4 reps @ 77% #4: 4 reps @ 77% Metcon 400m run 40 KB swings (53/35) 40 single-arm KB thrusters (20 each side) 40 KB swings 400m run
Open 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: •Dumbbell squats •Bar-facing burpees Rx: Men use 50-lb. dumbbells Women use 35-lb. dumbbells Scaled: Men use 35-lb. dumbbells, stepping burpees allowed Women use 20-lb. dumbbells, stepping burpees allowed Time cap: 12 minutes to complete 18.2 and 18.2a View full scaling details and movement standards at: https://games-assets.crossfit.com/18_2_15_aosi89035aiwSDOFIHhawe.pdf Open [...]
EOMOMx8 Every other minute on the minute for 8 rounds, complete (without dropping the barbell): Hang Snatch + Snatch + 2 OH Squats Increasing weight each set for a heavy. Metcon AMRAPx8 5 power cleans (135/95) 10 burpee box jump overs (24/20) Partner Core AMRAPx8 12 v-ups 12 mountain climbers (per side) 1 person works [...]
AMRAPx7 12 ring rows 12 hand release push-ups 12 sit-ups Rest 3 minutes before next WOD. Metcon AMRAPx7 12 kb swings (53/35) 12 kb push-press (6 per side) 12 ball slams (20/14)
Back Squat 4x6 All reps at 75% Back Squat for load: #1: 6 reps #2: 6 reps #3: 6 reps #4: 6 reps Metcon 50 wall ball shots (20/14) 100 double unders 40 wall ball shots 80 double-unders 30 wall ball shots 60 double unders
Shoulder Press E90x4 Every 90 seconds for 4 rounds complete 3 shoulder presses. All reps between 80-85% of 1RM. Shoulder Press for load: #1: 3 reps @ 80% #2: 3 reps @ 80% #3: 3 reps @ 80% #4: 3 reps @ 80% Push Press EOMOMx3 Every two minutes perform 1 set of M.E. push [...]