Daily Workouts

Pause Front Squat

2-2-2-2-2

3 Rounds for time:

10 Front Squats (155/105)

25/20 Calorie Row

5 Sets OTmin.

5 Strict Pull-ups +

10 Step-ups

5 Sets OTmin.

5 Chest-to-Bar Pull-ups +

10 Box Jumps

5 Sets OTmin.

5 Ring Dips +

10 Box Jump-overs

8:00 AMRAP

3/3 DB Snatches (50/35)

3/3 DB Hang Clean & Jerks

12 Lateral Burpees over Dumbbell

Back Squat

3-3-3-3-3

4:00 AMRAP

10 Push-ups

20 Wall Balls

6 Sets:

50 Double-unders

12 Deadlifts (160/110)

9 Hang Power Cleans

6 Push Jerks

3 Deadlifts

24:00 EMOM

A. 2 Rope Climbs

B. :45 Ski

C. :30 Med Ball Twists

D. :30 Single Cross-overs

Partner Workout

20 Sets:

In 1:30, complete:

6 Burpee Pull-ups

8 Thrusters (95/65)

Max Calorie Echo Bike in remaining time

1:30 Rest

Athletes will alternate 1:30 work intervals with 1:30 rest intervals. Each athlete completes 10 work sets. Score is total calories completed.

Muscle Clean

2-2-2-2-2

Power Clean

2-2-2-2-2

7:00 AMRAP

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

Power Cleans (135/95)

Toes to Bar

Partner Workout

20:00 AMRAP

10 Push-ups

10 V-ups

10 DB Hang Clean & Jerks

10 DB Lunges

+

Max Cal Echo Bike

10 Sets for Quality:

3 Strict Pull-ups (C2B)

3 Deadlifts (Build)

5 Sets OT6min

20 Wall Balls

50 Double-unders

500m Row

"12 Days of Christmas"

100m Run

2 Strict Pull-ups or Muscle-ups

3 DB Push Press

4 DB Power Cleans

5 Burpees

6 Toes to Bar

7 Jumping Squats

8 DB Snatches

9 Push-ups

10 DB Lunges

11 Box Jumps

12 DB Squat Clean Thrusters

Performed like the song. 1, then 2-1, then 3-2-1, etc.

15:00 AMRAP

10 D-Ball Cleans (100/70)

100 ft. D-Ball Bearhug Carry

40/32 Calorie Row

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