Daily Workouts

4 Sets for Reps:

1:00 Wall Balls

1:00 Russian KB Swings

1:00 Echo Bike

1:00 Rest

Power Clean + Push Jerk

2-2-2-2-2

"Grettel"

10 Rounds for time:

3 Clean & Jerks (135/95)

3 Bar-facing burpees

Strict Weighted Pull-up

3-3-3-3-3

10:00 AMRAP

1 Rope Climb

5 Toes to Bar

5 Pull-ups (C2B)

10 DB Step-ups

5 Sets OT 5 Minutes

15 Ring Push-ups

50 Double-unders

500m Row

Wide Stance Box Squat

9 x 3 On the Minute

Frog Stance Deadlift

5-5-5-5

Glute Ham Raise

3 x 10

4:00 EMOM

Max Effort L-Sit

Banded Good Mornings

3 x 50

Muscle Snatch

2-2-2-2

Power Snatch

2-2-2-2

CrossFit Open Workout 16.3

7:00 AMRAP

10 Power snatches (75/55)

3 Bar muscle-ups

24:00 EMOM (6 Sets)

A. 10-15 Toes to Bar

B. 10-15 Goblet Squats

C & D. 400m Run

"DT"

5 Rounds for time:

12 Deadlifts (155/105)

9 Hang Power Cleans

6 Push Jerks

7 Sets:

1 Legless Rope Climb

7 Back Rack Bulgarian Split Squats/side

3 Sets:

10 Copenhagen Planks

15 V-ups

4 Rounds for time:

15 Lateral Burpees over Erg

25/20 Calorie Row

Box Squat

9 x 3 On the Minute

Hang Power Clean

5-5-5-5

DB Bulgarian Split Squat

8-8-8-8/side

3 Sets:

50 MB Twists

50 Banded Good Mornings

15:00 AMRAP

5 Pull-ups

10 Push-ups

15 Air Squats

20 Sit-ups

25 Cross-overs

CFV Championship Event 1

15:00 AMRAP

:10 L-Sit

10 Burpee Box Jump-overs (24"/20")

20 Wall balls (20/14 lb to 10'/9')

+

Max Calorie Row

Athletes can switch who is working on the AMRAP and who is rowing anytime they wish and as often as they'd like

CFV Championship Event 2

(Athlete 2 Variation)

In 15:00

Build to a heavy Clean

In 15:00

Build to a heavy Bench Press

7:00 AMRAP

10 Pull-ups (C2B)

20/15 Calorie Echo Bike

50 Double-unders

3:00 Rest

For Time:

The exact rounds and reps you completed in your 7:00 AMRAP.

Wide Stance Box Squat

Build to a heavy single

Back Rack Reverse Lunge

8-8-8-8/side

Glute Ham Raise

3 x 10

3 Sets OTmin.

:30 Hollow Body Band Pressdowns

Banded Hamstring Curls

100

3 Sets:

2 Rounds of "DT”

12 Deadlifts (155/105)

9 Hang Power Cleans

6 Push Jerks

immediately into:

600m Run

3:00 Rest between sets

Partner Workout

20:00 AMRAP

10 DB Snatches

10 DB Goblet Squats

10 Lateral Burpees over DB

+

Max Cal Echo Bike

"Filthy 50"

For Time:

50 Box jumps (24"/20")

50 Jumping pull-ups

50 Kettlebell swings (35lbs/26lbs)

50 Walking lunges

50 Knees to elbows

50 Push press (45lbs/35lbs)

50 Hip extensions

50 Wall balls (20lbs/14lbs to 10/9 foot target)

50 Burpees

50 Double unders

Build to a heavy set of:

1 Power Clean +

1 Hang Clean +

2 Front Squats

5:00 AMRAP

1-2-3-4-5...

D-Ball Cleans (150/100)

D-Ball Bearhug Squats

15:00 AMRAP

5 Strict Pull-ups

10 Push-ups

15/12 Calorie Row

Partner Workout

15:00 AMRAP

3 Bar Muscle-ups

5 Clean & Jerks (135/95)

7 Pogo Lateral Burpees over Bar

For Time:

1000m Row

1 Mile Run

1000m Row

24:00 EMOM

5 Front Squats

5-10 Ring Dips

5-10 GHD Sit-ups