Strength (22:00): Weighted dips Warm up – 2×5 strict dips – full range of motion Working sets – 5 sets of 5. Add weight if reps are still good. 3:00 min rest between sets. WOD (10:00): 21-15-9 Box jumps (24/20) Hang power clean (95/65)
Strength (23:00): Deadlift – unbroken, no drops 8:00 warm up – 5@45%, 5@55%, 3@65%, 3@75% Working sets – 0:00 3@85%, 3:00 3@85%, 6:00 3@85%, 9:00 3@85%, 12:00 3@85% WOD (12:00): 9:00 AMRAP 10 pull ups 20 push ups 30 walking lunges 40 abmat sit ups
Strength (25:00): Overhead squat 7:00 warm up – 5@bar, 3@45%, 3@55%, 3@65% Working sets – 0:00 3@75%, 3:00 3@80%, 6:00 2@85%, 9:00 1@90%, 12:00 1@95%, 15:00 1@100+% WOD (15:00): 75 double unders 50 wall balls (20/14) 25 calorie row 50 wall balls (20/14) 75 double unders
WOD (25:00): 5X 4 push press (135/95) 4 front squat (135/95) 4:00 rest 4X 5 push press (115/80) 5 front squat (115/80) 4:00 rest 3X 6 push press (95/65) 6 front squat (95/65) 20:00 time cap
WOD: (done in 2 heats) CF Open 19.4 12 minute time cap! RX Scaled 3X 3X 10 power snatch (95/65) 10 power snatch (65/45) 12 bar facing burpee 12 bar facing burpee Rest 3:00 Rest 3:00 3X 3X 10 bar muscle up 10 pull ups 12 bar facing burpee 12 bar facing burpee