Friday the 20th

I.
3 Rounds (NFT)
35s HS Hold
10 Scorpions
14 Ring Rows
 
II.
Sumo Deadlift
5×4 (Heavy)
No Bounce
 
III.
20 Hang Power Cleans 135/115/85#
10 Burpee Muscle Ups
15 Hang Power Cleans
8 Burpee Muscle Ups
10 Hang Power Cleans
6 Burpee Muscle Ups
 
IV.
3 Rounds
12 Alternating Pistols
12 Thrusters 100/70#
Run 400m
Rest 3:00
 
V.
4 Rounds (NFT)
25′ Single Arm Overhead Walking Lunge Steps
10 GHRs
7 Evil Wheels

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Filed under 3 Rounds, amrap, chipper, crossfit, fitness, Power Lifting, strength & conditioning, WOD

Thursday the 19th

I.
3 Rounds (NFT)
7 Tall Jerks
30 DUs
10 Kipping Ring Dips

II.
Six Sets
3 Clean + 1 Split Jerk (70%+)

III.
Row 32 Calories
20 Back Squats 205/165/135#
Row 24 Calories
15 Back Squats
Row 16 Calories
10 Back Squats

IV.
4 Rounds
100m Run
10 Snatch 135/115/95#
Rest :60

V.
3 Rounds (NFT)
30s Dead Hang from Pull Up Bar
5 Stand-ups (25#)
30s Paralette/Box L Hold

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Wednesday the 18th

I.
3 Rounds (NFT)
10 Hip Circle Squats
10 Banded Good Mornings
35s Weighted Plank

II.
Box Squat
10×2 @ 55-75%

III.
AMRAP (12)
7 Push Press 165/115#
14 Box Jump Overs 24/20″
14 Calorie Row

IV.
3 Rounds
Run 1 Mile
Rest 4:00

V.
3 Rounds (NFT)
2:00 Muscle-up Work/MU Progression Work
10 Lateral Raises
14 GHD Hip Extensions

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Tuesday the 18th

I.
3 Rounds (NFT)
100m Jog
5 Strict Pull Ups
10 GHD Sit-ups

II.
Strict Press
10×2 (AHAP)

III.
AMRAP (20)
Run 200m
1 Legless Rope Climb

IV.
3 x AMRAP (3) – Rest :60 in between each AMRAP
7 Chest to Bar
50′ Walking Lunge
(25′ out 25′ back)

V.
3 Rounds (NFT)
5 Snatch Balance (95+/65+)
7 Strict T2B
30s Side Plank (Each side)

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Monday the 17th

I.
3 Rounds (NFT)
10 Banded Dislocates
7 BB High Hang Snatch
5 BB OHS

II.
EOMOM (14)
Snatch + 2 Hang Snatch
Weight can move up and down across seven sets.

III.
“Jack”
AMRAP (20)
10 Push Press 115/85#
10 Kettlebell Swings 53/35#
10 Box Jumps 24/20″

IV.
3 Rounds
Row 900m
Rest 2:00

V.
3 Rounds (NFT)
100m Sandbag Carry 80/50#
35s Front Rack Hold
35s Hollow Hold

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Filed under 3 Rounds, accessory work, amrap, benchmark, challenge, crossfit, endurance, fitness, Olympic Weightlifting, strength & conditioning, WOD