Daily Workouts

3 Rounds for time:

400m Run OR 500m Row

80 Double-unders

100 ft. Walking Lunge

Front Squat 5 x 3

:03 Pause in the bottom position on the 1st rep of each set

30-20-10 reps for time:

DB Snatches (50/35)

DB Squats

Calorie Echo Bike

10:00 EMOM

3-Position Power Snatch

10:00 AMRAP

3 Power Snatches (135/95)

6 Pull-ups (C2B)

9 Deadlifts (135/95)

12 Box Jump-overs

5 Sets:

10 DB Z-Press

:30 Rest

Max Strict Pull-ups*

*Complete a minimum of 5 strict pull-ups each set.

Partner Workout:

5 Rounds for reps:

1:00 Burpees to 6" target

1:00 Calorie Echo Bike

-One partner starts on the burpees, the other starts on the bike. Switch places every minute for a total of 10 minutes. Score is total burpees + calories completed.

CrossFit Open Workout 23.1

14:00 AMRAP

60 Calorie Row

50 Toes to Bar

40 Wall Balls (20/14)

30 Cleans (135/95lb)

20 Muscle Ups

10:00 Easy Bike/Row/Ski

2 Sets:

10 Cat/Cow

10/10 Kneeling Fire Hydrants

10/10 Kneeling Kickbacks

10/10 Kneeling Kickback + hip circle

10/10 Scorpions face down

10/10 Scorpions face up

10 Deadbugs

10:00 Easy Bike/Row/Ski

10:00 Stretch/Mobilize/Recovery

3 Rounds for time:

20 Wall Balls

30 Calorie Row

60 Double-unders

3 Rounds for time:

20/16 Calorie Echo Bike

20 DB Snatches

400m Run

1. Build to a heavy set of

1 Deadlift +

1 Hang Clean +

1 Front Squat +

1 Jerk

2. 5 Rounds for time:

5 Bar Muscle-ups

6 Clean & Jerks (135/95)

10:00 Handstand Practice

Partner Workout

20:00 AMRAP

50 Calorie Echo Bike

100 KB Swings (70/53)

20 Wall Walks

One works, one rests.

12:00 AMRAP

12 Thrusters (95/65)

12 Pull-ups (C2B)

12 Bar-facing Burpees

5 Sets:

500m Row

5 rep Bench Press (build)

20 Sit-ups

-Rest as needed between efforts

-Be consistent on rowing pace

1. Front Squat

5 x 3 (build)

2. 3 Rounds for time:

15/12 Calorie Echo Bike

400m Run

100 ft. Lunge

4 Rounds for time:

10 Deadlifts (225/155)

15 Handstand Push-ups

20 DB Snatches (50/35)

60 Double-unders

8:00 EMOM

2-5 Wall Walks

CrossFit Open Workout 14.4

14:00 AMRAP

60 Calorie Row

50 Toes to Bar

40 Wall Balls (20/14)

30 Cleans (135/95)

20 Muscle-ups

10:00 Handstand Practice

Partner Workout:

16:00 AMRAP

12 Toes to Bar

12 KB Swings

12 Calorie Row

-Alternate movements with your partner

"Omar"

For Time:

10 Thrusters (95/65lb)

15 Bar-Facing Burpees

20 Thrusters

25 Bar-Facing Burpees

30 Thrusters

35 Bar-Facing Burpees

12:00 AMRAP

10 Calorie Echo Bike

10 Walking Lunges

10 Sit-ups

10:00 EMOM

1 Power Clean + Push Jerk

21-15-9 reps for time:

Power Cleans (135/95)

Push Jerks

5 Sets:

2 Eccentric Strict Muscle-ups

2. 15:00 AMRAP

5 Wall Walks

10 Box Jump-overs

15/12 Calorie Row

Overhead Squat

5 x 3

2 Sets:

3:00 AMRAP

10 Overhead Squats (95/65)

10 Pull-ups (C2B)

4:00 Rest

10:00 Handstand Practice

Partner Workout:

10 Rounds for time:

10 Burpee Pull-ups

300m Run

-Alternate complete rounds with your partner

CrossFit Open Workout 18.1

20:00 AMRAP

8 toes-to-bars

10 dumbbell hang clean and jerks

14 / 12-cal. row

6:00 EMOM

5 Strict Hollow Body Pull-ups

6:00 EMOM

5 Strict Handstand Push-ups

6 Sets:

8 Deadlifts (build)