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Tri-Modal Conditioning, Short Mid-Duration

“Helen”
 3 rounds for time:
 400 meter run
 21 kettlebell swings
 12 pull-ups

Weightlifting Strength Development Progressive Series- Week 2 of 4

Back or Front Squat- Sets of 3
Load:
 Set 1: 3 x 63%
 Set 2: 3 x 72%
 Set 3: Max reps x 81%

Tri-Modal Conditioning, Long AMRAP 10, in teams of 2: 64-foot farmers’ carry Partner holds face-up plank With no rest, go into: AMRAP 10, in teams of 2: Calorie row Partner holds face-down plank After-Hour Accessory Exercise Bicep Curls: 3-5 sets of 10 at 40X0 tempo, across.Tricep Press downs: 3-5 sets of 10 at 40X0 tempo, across After: Accessory exercise,

Weightlifting Strength Development Progressive Series- Week 1 of 4 Conventional or Sumo Deadlift- Sets of 5 Load: Set 1: 5 x 59% Set 2: 5 x 68% Set 3: Max reps x 77% Gymnastic/Weightlifting Condition, Short-Mid Duration “Ashley B-Dubs” 20 rounds for time: 3 pull-ups 3 toes to bar 3 hang squat cleans w/ 2 DBs Hang Squat Clean RX: 2x50s/2x30sHang Squat

Gymnastics Skill Development & Conditioning EMOM 10, 30 seconds of work: Evens: Pistols, alternating Odds: Hollow rocksFocus is on quality movement. Gymnastics/Monostructural Conditioning, Mid-Duration “Shaken Never Breakin” AMRAP 15: 60-foot Samson lunge 80 double unders 100 meter sprint After-Hour Accessory ExerciseAlternate between A1 and A2… A1- Anterior chain: Longsitting straight-leg raises, 3 x 30” each.A2- Posterior chain: Good mornings, 3 sets

Tri-Modal Conditioning, Long Duration “Sean C1” For time, 21-15-9: Calorie row Burpees over the rower “Sean C2” For time, 21-15-9: American kettlebell swing Russian kettlebell swing “Sean C3”: For time, 21-15-9: Deadlift Clean & jerk KBS: RX=70/44; scale to allow at least the first round unbroken.C&J, RX: 95/65; SC: <50% push jerk After-Hour Accessory Exercise Midline: Accumulate 4 minutes of face-down Chinese planks. After:

Weightlifting Strength Development Progressive Series- Week 1 of 4 Back or Front Squat- Sets of 5 Load: Set 1: 5 x 59% Set 2: 5 x 68% Set 3: Max reps x 77% Gymnastics/Weightlifting Conditioning, Short-Duration CrossFit Linchpin WOD: EMOM 10: Evens: 20 thrusters Odds: 15 burpees Thruster, RX: 75/55Thruster, SC: <40% of p-press Goal is completion. Score is smallest #

Gymnastic/Weightlifting Conditioning, Long Duration

For time, both workouts:

“GWOD”
 In teams of 2, Murph-style:
 100 GHD sit-ups
 50 muscle-ups

with no rest, go into:

Weightlifting/Gymnastics, Long Duration (Intervals)

“Megan M”
 3 rounds for time, teams of 2:
 48 deadlifts
 48 burpee box jump-overs

Weightlifting Conditioning, Interval Repeats “Bul 2017, Part 1” Every 3 minutes for 12:00: 13 shoulder presses 13 pull-ups, weighted “Bul 2017, Part 2” Every 3 minutes for 12:00: 13 Russian twists 13 Russian 1-arm swings After-Hour Accessory Exercise Midline: GHD face-down barbell rows, 4 sets of 12, climbingMidline: GHD face-up static holds, 4 sets of 10-45 seconds  After: Accessory exercise, record