CrossFit Preferred

Strength

Strict Press 

3 Sets:

3 Reps @ 80-85%

Metcon

Floored (3 Rounds for reps)

AMRAP 4:
21/15 Calorie Bike
27 Burpees
27 Pull-ups

Rest 4 Minutes

AMRAP 4:
15/12 Calorie Bike
21 Burpees
21 Toes to Bar

Rest 4 Minutes

AMRAP 4:
12/9 Calorie Bike
15 Burpees
15 Chest to Bar Pull-ups

If no bike, RX Row substitute is
27/21, 21/15, 15/12.

Strength #2

Max Strict HSPU (AMRAP – Reps)

Strict Handstand Push-ups Conditioning (6 Rounds for reps)

6 Sets of 60-70% of Unbroken Set

*Full Recovery Between Sets

*If You Modified For Your Unbroken Set, Use The Same Modification Here

Strength

Clean and Jerk (Power Clean + Push Jerk

5 Sets:
3 Power Cleans + 1 Push Jerk

All Sets Performed @ 75-80% of 1RM Clean & Jerk )

Metcon

Nickleback (Time)

5 Rounds:
4 Deadlifts
3 Hang Power Cleans
2 Push Jerks
1 Rope Climb (15ft.)

150 Double Unders

5 Rounds:
4 Deadlifts
3 Hang Power Cleans
2 Push Jerks
1 Rope Climb (15ft.)

150 Double Unders

5 Rounds:
4 Deadlifts
3 Hang Power Cleans
2 Push Jerks
1 Rope Climb (15ft.)

Barbell: 155 / 105 lb
Scale:

1 Rope Climb= 5 Strict Chin-ups *or* 5 T2B

Strength

Back Squat

4 Sets:
2 Reps @ 75-80%

Metcon

DR Evil (10 Rounds for reps)

10 Rounds x AMRAP 2:
15/12 Calorie Bike
Max Burpee Box Jump Overs (24″/20″)

Rest 1 Minute Between Rounds.

Row Substitute: 20/15 Cal

Strength

Max Strict Pull Ups (AMRAP – Reps)

Strict Pull-ups Conditioning (7 Rounds for reps)

7 Sets of 40-50% Unbroken Set

*Full Recovery Between Sets

*If Your Modified For Your Unbroken Set, Use The Same Modification Here

Metcon

Burnin’ Up (Time)

Burnin’ Up. Partner WOD
8 Rounds For Time:

100ft. Double Dumbbell Farmers Carry  (both carry)
4 Air Squats
4 Push-Ups

100ft. Double Dumbbell Farmers Carry  (both carry)
8 Air Squats
8 Push-Ups
…
100ft. Double Dumbbell Farmers Carry (both carry)
32 Air Squats
32 Push-Ups

Ascending ladder:
4-8-12-16-20-24-28-32

Dumbbells: 50 / 35 lb’s

Strength

Deadlift

4 Sets:
2 Reps @ 75-80% of 1RM Deadlift

Metcon

Freaky 5K (5 Rounds for reps)

On the 6:00 x 5 Rounds:
1,000/800 Meter Row
Max Bodyweight Reps

Round 1: Chest to Bar Pull-ups
Round 2: Handstand Push-ups
Round 3: Toes to Bar
Round 4: Alternating Single Leg Squats
Round 5: 10m Shuttle Runs

Substitutions
1000/800 METER ROW
– 800/600m Ski
– 2000/1600m Bike
– 800m Run
Scale options

– Single Leg Squat Standing On A Box

Strength

Power Snatch (Block Power Snatch)

5 Sets of 3 @ 75-80% of 1RM Power Snatch

*Bar Starts @ Knee Level

Metcon

Ingrid (Time)

10 Rounds For Time:

3 Snatches (135/95 lb)

3 Burpees Over the Bar
To learn more about Ingrid click here

Max Strict HSPU (AMRAP – Reps)

HSPU Conditioning 10_25 (7 Rounds for reps)

7 Sets of 40-50% Unbroken Set

*Full Recovery Between Sets

*If Your Modified For Your Unbroken Set, Use The Same Modification Here

Strength

Strict Press

4 Sets:

2 Reps @ 75-80% of 1RM Strict Press )

Metcon

Country Roads (5 Rounds for calories)

AMRAP 10:
1,600 Meter Run
Max Calorie Bike

Rest 4 Minutes

AMRAP 8:
1,200 Meter Run
Max Calorie Bike

Rest 3 Minutes

AMRAP 6:
800 Meter Run
Max Calorie Bike

Rest 2 Minutes

AMRAP 4:
400 Meter Run
Max Calorie Bike

Rest 1 Minute

AMRAP 2:
200 Meter Run
Max Calorie Bike

Strength

Snatch (Squat Snatch

5 Sets of 3 @ 75-80%

Not touch and go- Can rest up to :20 between reps

Metcon

It’s the Little Things (Time)

10 Rounds For Time:
10 Alternating Single Leg Squats
10 GHD Sit-ups or modified GHD on Wall Ball or Weighted 25/15 Abmat Sit-Ups
10 Handstand Push-ups
10 Chest to Bar Pull-ups
200 Meter Run

Cap 30:00
SINGLE LEG SQUATS

– Ring Rows

Strength

Strict Press

5 Sets:
2 Reps @ 70-75% of 1RM Strict Press )

Metcon

Oooh Yeah! (AMRAP – Rounds and Reps)

On the 2:00 x 10 Sets:
500 Meter Bike
AMRAP “Macho Man” 135 / 95 lb

Macho Man:
3 Power Cleans
3 Front Squats
3 Push Jerks
Substitutions

200 Meter Run

Metcon

Sea Shanty (Calories)

On The Minute For 25 Minutes (5 Rounds):

Minute 1: 10 Box Jumps (30″/24″)

Minute 2: 2 Rope Climbs

Minute 3-4: Max Cal Row

Minute 5: Rest

Score: total cals