Daily Workouts

7:00 AMRAP

50 Double-Unders

5 Wall Walks

3:00 Rest

7:00 AMRAP

10 Calorie Ski

10 Toes To bar

Front Squat

3-3-3-3-3

-:03 Pause on 1st rep of each set

3 sets of:

Barbell Front Rack Bulgarian Split Squats x 20 reps @2020 (the tempo is like a metronome)

Rest :45 between each leg.

21-15-9

Pull-Ups, C2B

Shoulder To Overhead (115/80)

2 Sets:

10 Strict Pull-Ups

20 Weighted Sit-Ups

30 Banded Good Mornings

5 Rounds

3:00 Work/1:00 Rest

12 Deadlifts (225/155)

15 Burpees Over Erg

Max Cal Row In Remainining Time

"Kerrie"

10 rounds for time

100m Sprint

5 Burpees

20 Sit-ups

15 Push-ups

100m Sprint

Rest 2 minutes

*Wear a weight vest

**Meet at the gym and jog to the track for this one

Partner Workout

Every 4:00 for 5 Sets:

30 Wall balls (30/20 lb)

40/32 Calorie Row

Max Power Cleans in remaining time (185/125)

30:00 EMOM

A. :45 Ski for Calories

B. :30 Double-unders

C. :30 Hollow Body PVC Pull-down

D. :30 DB Step-ups

E. :45 Run

F. :15 L-Sit

1. Shoulder Press

5 x 3

2. Weighted Pull-up

5 x 3

3. 7:00 AMRAP

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

Strict Handstand Push-ups

Strict Pull-ups

15:00 AMRAP

5 D-ball Cleans (100/70)

7 Box Jumps (24"/20")

10 Calorie Echo Bike

1. 10:00 EMOM

1 Power Snatch +

1 Hang Snatch +

1 Overhead Squat

2. 21-15-9 reps for time:

Overhead Squat (115/80)

Toes to bar

3 Sets:

1:00 Wall balls

1:00 Push-ups

1:00 Sit-ups

1:00 Step-ups

1:00 Bike for Calories

1:00 Rest

CrossFit Lift, Move, Work

On a 20-minute Running Clock:

From 0:00 - 4:00

1-Rep-Max Clean

2:00 REST

From 6:00 - 10:00:

4:00 AMRAP:

Bar Muscle-ups/Pull-ups/Ring Rows

2:00 REST

From 12:00 - 20:00:

8:00 AMRAP:

30 Double Unders

8 Single-Arm DB Push Presses (Left) (50/35 lb)

8 Single-Arm DB Push Presses (Right)

8 Lateral DB Burpees

14:00 AMRAP

100 ft. D-ball Bearhug Carry (100/70)

100 ft. Farmer's Carry (60/40)

5-10-15-20... Calorie Bike

1. Clean & Jerk

5 x 2

2. Clean & Jerk

5 x 1

3. Back Squat

3 x 10

4. 3:00 Plank Plate Slides

4 Rounds for time:

600m Run

100 ft. Lunge

15 Burpee Box Jumps (24"/20")

CrossFit Open Workout 16.3

7:00 AMRAP

10 Power Snatches (75/55 lb)

3 Bar Muscle-Ups

12:00 AMRAP

9 Deadlifts (115/80)

6 Burpees

3 Power Cleans

3 Rounds for time:

9 Bar Muscle-ups

15 Wall balls (30/20)

21/16 Calorie Echo Bike

12:00 Cap

At the 15:00 mark, complete

3 Rounds for time:

9 Strict Pull-ups

15 Wall balls (30/20)

21/16 Calorie Echo Bike

18:00 AMRAP

10 DB Deficit Push-ups

10 DB Lunges

20 Sit-ups

Every 6:00 Including 0:00, 200m Farmer's Carry.

Pick up where you left off on AMRAP

1. Clean

5 x 2

5 x 1

2. Jerk

5 x 2

5 x 1

3. Back Squat

3 x 9

4. 5:00 EMOM

:20 Hollow Rock/hold

:20 Plank

20:00 EMOM

A. 13 Burpees over the erg

B. Row for Calories

Score is total calories completed

7:00 AMRAP

3-6-9-12...

Front Squat (95/65)

Push Press

Pull-ups (C2B)

24:00 EMOM

A. 1-2 Legless Rope Climbs

B. 20 Push-ups

C. 20/16 Calorie Row

D. 20 DB Reverse Lunges (50/35)*

*One DB held in front rack during lunges

Partner Workout

18:00 AMRAP

10 Deadlifts (225/155)

20 Wall balls (30/20 lb)

30 Sit-ups

Every minute on the minute, complete 10/8 Calories on the Echo Bike

One works, one rests on the triplet.

One partner can bike while the other continues working on the triplet.