Workout of the Day
A. Max Triple Broad Jump
B. Back Squat: 3 Sets – 3 Reps
70%, 80%, 90%
C. Deadlift @50% + Chain: 10 Sets – 1 Rep (Every :30 sec)
+
10 Minute AMRAP
10 Front Rack Walking Lunge 135/95
20 Kettlebell Swings 70/53
30 Double Unders
Workout of the Day
A. Bench Press: 5 Sets – 5 Reps (Heavier Than Last Week)
B. 5 Minute EMOM
5 Bent Over Barbell Rows (Heavy)
5 Ring Dips
+
4 Rounds for Times
50 Double Unders
25/15 Cals Airdyne
50 Double Unders
-Rest 3 Minutes Between Rounds-
Workout of the Day
A. 3 Rounds – For Quality
1. Handstand Hold – 1:00
2. Hollow Rock – 1:00
3. 10 Single Arm BB Overhead Squat (5 R / 5 L)
B. Bench Press @50-60% + Bands: 9 Sets – 3 Reps
C. Push Press: 1RM
+
For Time:
100 Double Unders
30-20-10
Alternating DB Snatch
Toes to Bar
100 Double Unders
Workout of the Day
A. Conventional Deadlift: 1RM
B. Box Squats @75-90%: 10 Sets – 1 Rep
+
12 Minute AMRAP
30 Double Unders
10 Burpees
3 Stone to Shoulder
A. Bench Press: 2RM
B. Drop to 80% of A: 3 Sets 3-5+ Reps
+
For Time:
21-15-9
Double Unders (3x)
Sit Ups (2x)
DB Hang Power Clean
A. Weighed Seated Box Jumps: 8 Sets – 2 Reps (80-85%)
B. Sumo Deadlift: 3RM
C. Back Squat @35-50% + Bands: 3 Sets – 5 Reps
+
For Time:
50-40-30-20-10
Kettlebell Swings
Double Unders
Workout of the Day
A. Back Squat: 1RM
+
CrossFit Open Workout 18.3
For Time: (14 Minute Time Cap)
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups
