03-06-24

3 Rounds:
10 DB Curl & Press
20 DB Rows
5 DB Push Ups with 3 second pause
6 Lunge Steps Weighted

NFT 6-8 Rounds
10 CG Bench
10 Walking Lunges with 1 DB
5 Goblet Squats

03-05-24

Push Press
8 Rounds x 3 Reps
*Add 3 Hang Cleans after each set

16′ AMRAP
500/450m Row or Ski
2 Rounds:
4 Deadlifts
1 Hang Clean
25 Abmat Situps

03-04-24

Back Squats
5 Sets x 3 Reps
*1st Rep with 3 Second Pause
5 Sets x 3 Reps
*No Pauses
Work Up in Small Increments

10′ AMRAP
10 DBL DB Thrusters 30/20
20 DU / 50 Singles

03-01-24

CrossFit Open 24.1
For Time (15′ Cap)
21 DB Snatches
21 Burpees Over DB
21 DB Snatches
21 Burpees Over DB
15 DB Snatches
15 Burpees Over DB
15 DB Snatches
15 Burpees Over DB 21
9 DB Snatches
9 Burpees Over DB
9 DB Snatches
9 Burpees Over DB

02-29-24

Alternating EMOM
1. 20 DU / 50 Singles
2. 5 Burpees
3. :45 Plank

NFT 6-8 Rounds
5 CG Bench
10 American KB Swings
5 Goblet Squats

02-28-24

Hang Clean & Jerk
4 Attempts to Find Heavy 10 Rep Unbroken

3 Rounds
1′ On / 2′ Rest
Max DBL DB Weighted Step Overs

02-26-24

1a. Push Press:
10-8-6-4-4-4
Going up in # each round
*2 Pause Backsquats at each weight

1b. Back squats
Using heaviest weight from above, do an unbroken set of back squats.

15′ AMRAP
35/30 Cal Row or Ski
3 Rounds:
10 TTB
10 HR Push ups
10 Airsquats

02-23-24

NFT (6-8 Rounds)
10 CG Bench Press
DB Complex of:
5 DBL DB Deadlifts
4 DBL DB Hang Cleans
3 DBL DB Front Squats
2 DBL DB Push Press
*Work your way up in # on the DB Complex. Bench = Heavy but Unbroken.

02-22-24

Strength:
Squats

14′ AMRAP
100 DU / 250 Singles
20 Pullups
20 Burpees

02-21-24

Endurance Repeats
4 Rounds:
3′ Max Cal Row or Ski
5′ Rest