Strength: 3x(8+8+8) backward lunge (L), backward lunge (R), squat **weight on back, do 1 of each rep, 8 reps per set, 3 sets WOD: CrossFit Games Open 13.2 10 minute AMRAP 5 shoulder to overhead (115/75) 10 deadlift (115/75) 15 box jumps (24/20)
Strength: Alternating: Press 3×5 (65% of 1RM) 3X10 goblet squats WOD: 3X Row 500m 15 handstand push ups 1 rope climb
Strength: 4X 10 per side Kettlebell suitcase lifts 3 Partner GHD WOD: Tabata – 4:00 of each Double unders Push up Squat Kettlebell swings (53/35)
Strength: 10 minute EMOM 2 snatches (1 power + 1 hang full) WOD: 30 calorie row buy in then 3X 10 Weighted burpees (45/25 plate) 12 Overhead lunges (45/25 plate)
Strength: Alternating sets of: Deadlift – 3 x 5 (work up in weight) Russian twists (with kettlebell) 3 x 10 + 10 (3 sets of 10 per side) WOD: 12 minute EMOM alternating 5 cleans 3 push jerks + 3 split jerks **Same weight all reps for Rx – record weight