Daily Workouts
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.
3 Rounds for time:
6 Bar Muscle-ups
18 DB Hang Snatches (50/35)
54 Double-unders
600m Run
1. 10:00 EMOM
1 Hang Clean +
1 Pause Jerk
-:02 Pause in the dip
2. Hang Clean & Jerk
5 x 1
3. Back Squat
3 x 7
4. Strict Toes to Bar
5 x 3
4 Rounds:
2:00 Row
2:00 Bike
CrossFit Open Workout 13.4
7:00 AMRAP-
3-6-9-12...
C & J, 135/95
Toes to bar
1. 21-15-9 Reps for time:
D-ball Cleans
Burpee Box Jumps
2. 5:00 EMOM
Toes to bar
Partner Workout
20:00 AMRAP
20 Strict HSPU
30 Strict Pull-ups
50 Calorie Echo Bike
3 Rounds on a 5:00 Timer:
800m Run
Max Calorie Row in remaining time
1. 10:00 EMOM
3-Position Clean
(High hang, hang, floor)
2. High Hang Clean & Jerk
5 x 2
3. Back Squat
3 x 5
4. 4:00 EMOM
:30 Hollow Rocks/hold
For Time:
25 Bar Muscle-ups
50 DB Box Step-overs
100 Sit-ups
250 Double-unders
Partition reps any way you'd like.
4 Rounds for time:
21 Calorie Row
15 Lateral Burpees over erg
9 DB Squat Cleans (50/35)
Track Day
5 Rounds for time:
20 Push-ups
50 Yard Lunge
400m Run
*Meet at Hudson's Bay Track for 9:00, 10:00, and 11:00 classes today. Gym is closed due to hosting Burgener Strength Weightlifting Course
Partner Workout
10 Rounds of 2:00 Work/2:00 Rest
In 2:00, complete:
8 Burpee Box Jump-overs (24"/20")
13 Wall Balls (30/20 lb)
Max Calorie Echo bike in remaining time
Alternate 2:00 work/rest intervals with your partner. Score is total calories on the Echo bike
10:00 AMRAP
4 Deadlifts (225/155)
6 Toes to Bar
8 DB Hang Snatch (50/35)
:10 L-Sit
1. Pause Jerk + Jerk
10 x 2
:02 Pause in receive position of first rep
2. In the Hole Front Squat
5 x 3
3. 5:00 EMOM
:15 Hollow Rock/hold
:30 Plank
For Time:
100 Double-unders
50/40 Calorie Row
80 Double-unders
40/32 Calorie Row
60 Double-unders
30/24 Calorie Row
40 Double-unders
20/16 Calorie Row
20 Double-unders
10/8 Calorie Row
For Time:
21 Thrusters (95/65)
21 Pull-ups (C2B)
400m Run
15 Thrusters (95/65)
15 Pull-ups (C2B)
400m Run
9 Thrusters (95/65)
9 Pull-ups (C2B)
400m Run
"Harvell"
2 Rounds For Time with a partner:
11 Rope Climbs
200 meter buddy carry
33 Power Cleans (135/95)
400 meter buddy carry
55 Front Squats (135/95
66 Burpees with 1 additional Pushup at the bottom
For Time:
50 Calorie Row
40 Sit-ups
30 KB Swings (53/35)
20 Strict HSPU
100 Double-unders
20 Strict HSPU
30 KB Swings
40 Sit-ups
50 Calorie Row
4 Rounds on a 6:00 Timer
7 Deadlifts (275/185)
7 Bar Muscle-ups
800m Run