January 2018

Weightlifting / Gymnastics Conditioning, Short/Sprint Durat

“Diane” (CrossFit Benchmark)
21-15-9 of:
Deadlifts
Handstand Push-Ups

Weightlifting Conditioning, Short-Duration

“Over & Out”
AMRAP 7:
Unbroken sets of 10:
1-arm DB overhead lunges

Weightlifting Strength Re-Test, Week B

Shoulder, Push or Bench Press
5–5–3–3–1–1–1–1
Work up to a max & go for a PR.

Weightlifting Strength Re-Test, Week B

Back or Front Squat
5–5–3–3–1–1–1–1
Work up to a max & go for a PR.

Tri-Modal Conditioning, Long- Duration

“Sean C”
Two rounds for time:
25 hang power clean & jerks
25 pull-ups
25/20 calorie Assault bike
25 ring push-ups
25 sit-ups

Gymnastics / Weightlifting Conditioning, Long Duration

“Jinger 2018”
Teams of 2, buy in
100 Push Press
AMRAP time left of 24:00:

Weightlifting Strength Re-Test Week A
Conventional or Sumo Deadlift:
5–3–3–3–1–1–1–1–1
Work up to a max.

Weightlifting / Gymnastics Conditioning, Long Duration

“A-18”
0-7 min
3 rounds for time:
7 thrusters w/ DBs
7 push press w/ bar

Monostructural / Gymnastics Conditioning, Short-Mid Dura.

“Casper” AMRAP 15:
200/170-meter row
30 pushups
20 ring rows

Weightlifting Strength Re-Test, Week A

Back or Front Squat
5–5–3–3–1–1–1–1
Work up to a max.