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Conditioning.

teams of 3.

25min working through

20 D-ball GTB

40 CTB

20 D-ball SQ

40 SU

1 Athlete must be on AAB at all times. Athletes switch every 20/15 cal

3 x 8min.

A.600m AAB. 2-3 Wall walks. 20 Lunges.

Rest 2min.

B. 200m Run. 5 BJSD. 20 Russian twists with WB.

Rest 2min.

C. 300m/250m Row. 10 Dual DB DL. 10 Alt DB PP.

Oly.
10min omem
1 Clean. Build to heavy.

Conditioning.
In pairs (1:1)
15min.
3 DL + 2 CL + 1 PJ

Conditioning.
25min.
400m Run
20 KBS
40 DU
20 PU

Strength. Week 12
Front squat 1RM. Tempo 20X1.

Conditioning.
A.
5min ladder
5 Alt DBS
5 BBJ
10 Alt DBS
5 BBJ
Add 5 reps each rd.

Rest 2min.

B.
Repeat A.

Skill: Hang power clean.

Conditioning.
15min
100m Run
15 WB
5 HPC
Rest 60sec

CrossFit Open workout
18.5

Endurance class.

3 x 8min.
A.
250m Row. 10 BOR. 250m Row. 10 Air squat.

Rest 3min.

B.
12/9 AAB cal. KB Complex R. 12/9 AAB cal. KB Complex L.

Rest 3min.

C.
50 SU. 10 Push up. 100m Run. 10 Ring row.

Strength. Week 11
Front squat clusters.
2.2.2, 2.2, 1.1.1, 1.1 15sec/3min rest.

Conditioning.
9min ladder @ grinder pace
3,6,9 etc
Strict RD
CGDL
BJSD

Oly.
6 x every 90sec.
1 Snatch + 1 Hang snatch

Conditioning.
A. 5min amrap
10 PS
5 T2B
10/7 AAB cal

Rest 2min.

B. 5min amrap
5/arm DB SN
10 SU
100m Run