Weightlifting:

1RM Snatch

WOD:

20AMRAP:

5x Wall Climbs

10/8 Cal. Airdyne

15x TTR

100M Farmer Carry (2x55/35#+)

MEL:

Deadlift APRE3 (Week 1)

WOD:

“CrossFit.com 180217”

5x3AMRAP:

10x Front Squats (185/125#)

10x Box Jumps (36/30″)

Max Row (Calories)

Rest 3 Minutes Between AMRAPs.

Score is calories per round.

Scale weight & height so you have about a minute left to row. Adjust after the first round if necessary.

WOD:

6x DB Snatches (70/50#)

12x Ring Dips

15/12Cal. Airdyne

6x DB Snatches (70/50#)

12x Ring Dips

200M Ski Erg

6x DB Snatches (70/50#)

12x Ring Dips

250M Row

6x DB Snatches (70/50#)

12x Ring Dips

12x Burpees

Follow the Leader Style: If the person behind you catches you, you must let them pass & continue on. For Every time you are passed, you owe 30x Air Squats at the end of the workout before your time is stopped. Person behind you starts when you finish the airdyne.

You will probably want to give us the middle finger for every minute that you do this workout…

MEU:

Push Press APRE6 (Week #3)

WOD:

“Death by Strict Pull Up”

1Minute: 1x Strict Pull Up

2Minute: 2x Strict Pull Up

3Minute: 3x Strict Pull Up…Etc.

Reps do not have to be unbroken, but you must complete them within the minute.

Weightlifting:

10x EMOM:

Clean (Start at 75%)

You can treat this as a deload or as a chance to reach a heavy single for the day.

WOD:

50x Wallballs (20/14#)

400M Run

30x Burpees (6″ Target)

20x Pull Ups

100x Double Unders

DEU:

3x EOMOM:

8-12x Rack Chins (Supinated Grip)

ADVANCED: Feet elevated to shoulder height or add weight.

WOD:

3 Rounds:

1x Deadlift (75%)

2x Muscle Ups

3x Overhead Squats (75%)

4x Wall Climbs

Recovery: 

ROMWOD

Weightlifting:

10x EMOM:

Snatch (Start at 75%)

You can treat this as a deload or as a chance to reach a heavy single for the day.

WOD:

“CrossFit.com 180207”

12AMRAP:

20x GHD Sit Ups

10x Left Arm OH Walking Lunges (60/40#)

10x Right Arm OH Walking Lunges (60/40#)

DEL:

10x EMOM: 3x Across the Body RDLs Each Side (Light)

WOD:

15AMRAP:

250M Row

15x Box Jumps (24/20″)

200M Run

15x HSPU

WOD:

Teams of 2:

6x Synchro Bar-Facing Burpees

21x Deadlifts (155/105#)

21x Wallballs (20/14#)

6x Synchro Bar-Facing Burpees

15x Deadlifts (155/105#)

15x Wallballs (20/14#)

6x Synchro Bar-Facing Burpees

9x Deadlifts (155/105#)

9x Wallballs (20/14#)

6x Synchro Bar-Facing Burpees

9x Deadlifts (155/105#)

9x Wallballs (20/14#)

6x Synchro Bar-Facing Burpees

15x Deadlifts (155/105#)

15x Wallballs (20/14#)

6x Synchro Bar-Facing Burpees

21x Deadlifts (155/105#)

21x Wallballs (20/14#)

6x Synchro Bar-Facing Burpees

Divide the deadlifts & wallballs as needed between the team.

MEU:

Push Press APRE6 (Week 2)

WOD:

100Cal. Airdyne

1 Minute: 1x KB Swing (70/55#)

2 Minute: 2x KB Swing (70/55#)

3 Minute: 3x KB Swing (70/55#)

4 Minute: 4x KB Swing (70/55#)…You get the point… add a KB Swing every minute until you complete the 100 Calories on the Airdyne.