Author: liam

GYMNASTICS STAMINA 12 minutes for quality: 3-5 Strict Handstand Push Ups 3-5 Strict Ring Dips 3-5 Push Ups MODIFICATIONS Strict Handstand Push Ups Box Handstand Push Ups Plate + Ab Mat Strict Handstand Push Ups Strict Ring Dip Banded Ring Dips Box Dips Push Ups Box Push Ups METCON “Don’t...

OLYMPIC LIFTING Every 1:30 x 5 sets:Overhead Squat x 3 Reps*Build to a moderate weight for the day—REST 1:30—Every 1:30 x 5 sets:Power Snatch Squat Snatch*Build to 75% of 1 Rep Max Squat Snatch METCON “Rent”3 rounds for time:500/400 Meter Row or 1200/1000 Meter Echo Bike40 Wallballs (20lbs-10ft/14lbs-9ft)30 Alternating Dumbbell Snatches...

OLYMPIC LIFTING Every 1:30 x 5 sets:Low Hang Snatch High PullLow Hang Power SnatchSquat Snatch*Build up to 75-80% of 1 Rep Max Squat Snatch METCON “David & Goliath”A) 0:00 - 9:00…For time:21-18-15-12-9Alternating Dumbbell Snatches (50lbs/35lbs)Goblet Squats (50lbs/35lbs)B) 9:00 - 15:00…Build to a 1 Rep Max Power or Squat Snatch*Score is...

BARBELL CYCLING 12-9-6Power CleansPush JerksTIME CAP - 10:00Round of 12: 95lbs/65lbsRound of 9: 115lbs/85lbsRound of 6: 135lbs/95lbs Metcon “4 Banger”4 rounds for time:500 Meter Row/1200 Meter Echo Bike10 Power Cleans (155lbs/105lbs)10 Bar Facing BurpeesTIME CAP - 20:00

GYMNASTICS STAMINA 3 sets:1:00 Max Strict Pull UpsRest :30s:30s Max Kipping Pull UpsRest :30s:15s Max Chest to Bar Pull Ups*Rest 1:30 between sets.MODIFICATIONSStrict Pull UpsToe AssistedBandedRing RowsKipping Pull UpsJumping Pull UpsChest to Bar Pull UpsJumping Chest to Bar Pull Ups METCON “Dia-Bolical”For time:250 Meter Row/600 Meter Echo Bike21 Deadlifts (225lbs/155lbs)250...

OLYMPIC LIFTING Every 1:30 x 5 sets:3 Position Squat Snatch(High Hang, Hang, Floor)*All sets to be done at 65-75% of 1 Rep Max Snatch METCON “The Old Block” For time:50 Wall Balls (20lbs-10ft/14lbs-9ft)40 Box Jumps (24”/20”)30 Lateral Barbell Burpees20 Power Snatches (115lbs/85lbs)1000 Meter Row/2400 Meter Echo Bike TIME CAP -...

STRENGTH Every 2:00 x 5 sets:3 Front Squats*All sets to be done at 85% of 1 Rep Max Front Squat* METCON "Divide & Conquer"AMRAP 15:40 Double Unders15 Push Jerks (155lbs/105lbs)40 Double Unders15 Toes to BarModificationsDouble Unders60 Single UndersDouble TapsLine HopsToes to BarHanging Leg/Knee RaisesSit Ups

Metcon "CrossFit Open 21.1"

Activation 6 minutes to move through: 2 Lengths Walking Lunges 10 Sit Ups 2 Lengths Broad Jumps 1:00 Machine Strength Every 2:30 x 5 sets: 4 Deadlifts *After each set, perform 8 High Hurdle Jumps. Build up in weight.* Metcon "Backboard" For Time: 21-18-15-12-9 Russian Kettlebell Swings (70lbs/53lbs) Wallballs Box...