Daily Workouts

1. 12:00 AMRAP

9 Toes to Bar

10 Front Squats (115/80)

11 Box Jumps (24"/20")

2. 1 Mile Cool-down Run

(conversational pace)

Partner Workout:

10 Rounds for time:

10 Deadlifts (50% 1RM)

20/15 Calorie Bike

-Alternate complete rounds with your partner

21:00 AMRAP

8 Strict Pull-ups

12 Push-ups

14 Sit-ups

Every 7:00, Run 800 meters

(0:00, 7:00, 14:00)

1. Power Snatch

Build to a heavy triple

2. 5:00 AMRAP

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

Power Snatches

Burpee Box Jumps (30"24")

For Time:

120 Wall balls

120 Calorie Row

For max load:

4 rep-max front squat

Time cap: 20 min.

10:00 AMRAP

7 Strict HSPU

10 DB Hang Power Cleans (50/35)

50 Double-unders

Meet At Hudson's Bay Track

5 Rounds for time

20 Push-ups

20 Walking Lunges

400m Run

For Time:

5K Run

15:00 AMRAP

5 Power Cleans (80% 1RM)

10 Toes to Bar

15/12 Calorie Bike

1:00 Rest

1. Power Snatch

7 x 2

2. Overhead Squat

5 x 5 at 50-60%

3. 5:00 EMOM

:20 Hollow Rock/hold

1. Shoulder Press

3 x 10

2. 10:00 AMRAP

10 DB Reverse Lunges (50/35)

10 DB Push Press

20/15 Calorie Row

1. 5 Sets:

10/10 Single Leg Deadlifts

:15 L-Sit

2. 15:00 EMOM

5 Strict Pull-ups

10 Push-ups

15 Squats

-Strive to complete each round in around :40. If needed, modify round numbers to 4-8-12 or 3-6-9.

5 Rounds for time

10 D-ball cleans (100/70)

200m Farmer's carry (50/35)

400m Run

30:00 Time Cap

Partner Workout

18:00 AMRAP

10 KB Front Squats (53/35)

10 KB Swings

10 Burpees + Extra Push-up

+

Max Calorie Bike

Both partners work at the same time. One is on the bike while the other works on the AMRAP. Every time one round of the AMRAP is completed, trade places with your partner. Score is total reps and total calories completed

1. Bench Press

7 x 7 at ~70% 1RM

2. For Time:

1000m Ski

"Kelly Brown"

5 rounds for time

Row 440 m

10 box jumps (30/24")

10 deadlifts (275/185)

10 wall-ball shots (30/20 lb to 10/9')

20:00 AMRAP

8 Strict Pull-ups

12 Push-ups

16 KB Reverse Lunges

Every 4:00, Run 400 meters

(0:00, 4:00, 8:00, 12:00, 16:00)

1. "Annie"

50-40-30-20-10 reps for time

Double-unders

Sit-ups

2. 16:00 EMOM

A. :45 Segmental Glute Bridge

B. :30 Hollow Body PVC Pull-down

C. :45 Banded Good Mornings

D. :15 L-Sit

Partner Workout

32:00:

Partner 1: 400m Run (or 2:00 bike)Partner 2: RowWhen partner 1 finishes the run, he or she switches places with partner 2. Continue alternating for the full 32:00. Goal today is steady aerobic movement at moderate effort. We will not be recording a score, just some good exercise!

CrossFit Open 21.3

For Time:

15 Front Squats

30 Toes to Bar

15 Thrusters

1:00 Rest

15 Front Squats

30 Chest to Bars

15 Thrusters

1:00 Rest

15 Front Squats

30 Bar Muscle Ups

15 Thrusters

15:00 Time Cap

________________________

Immediately into 21.4

For Max Load:

1 Deadlift

1 Clean

1 Hang Clean

1 Jerk

7:00 Time Cap

15:00 Easy Bike

15:00 Stretch

10:00 Easy Bike

10:00 Stretch

4 Rounds for time:

12 Push-ups

16 Sit-ups

18 Wall balls

400m Run

9:00-

Row for max meters

Every :90, complete:

5 Deadlifts (225/155)

10 Toes to bar