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