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Weightlifting Strength Development, Open Cycle Wk. 4

Shoulder or Bench Press
Working to a 3RM with 5-sec negative during eccentric phase of the press.
After 3RM is found, do 4 drop sets at 80% of 3RM

Weightlifting Strength Development, Open Cycle Wk. 4

Front or Back Squat Clusters

Tri-Modal Conditioning, Long- Duration

“Hammer” for Christian Rhoten
For Time: 22 Min Cap
40 Wall-Balls
15 Shoulder Press
40 Double Unders
21 Push Press
20 Clusters

Weightlifting / Gymnastic Strength Development

EMOM 12:
E: 3-5 Deadlifts
O: 3-5 Handstand push-ups

Tri-Modal Conditioning, Long- Duration

“Hero Workout Tiff”
In a 25:00 Running Clock,
in Teams of 2:
Run 1.5 miles
AMRAP Time Remaining:
11 Chest-to-Bar
7 Hang Squat Cleans
7 Push Presses

Tri-Modal Conditioning, Long- Duration

“MARCO”
EMOM 22:
MIN 0-6
E: 12/10 calorie Assault Bike
O: 15 jumping squats
Rest 2 min

Weightlifting / Monostructural Conditioning, Repeat Sprints

“Elissa”
6 x 3-minute rounds,
for max 100-meter runs, in teams of 2:
10 deadlifts
Max 100-meter runs

Monostructural / Gymnastic Conditioning, Short-Duration

“Brittany”
AMRAP 8:
100/85-meter row
20 knee raises

Weightlifting / Gymnastics Conditioning, Mid-Duration

“Money”
For time, alternating:
Power cleans 10-15-20-25-30
Box jumps 30-25-20-15-10

Tri-Modal Conditioning, Mid- Duration

“CrossFit Games Workout 18.3”
2 rounds for time:
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