WORKOUTS

Partner WOD Buy in: 400m object carry Partner A- 20/14 MB Partner B- 53/35 KB Into.. 15 rounds 20 synchro air squats 10 toes to bar Cash out: 400m object carry Partner A-53/35 KB Partner B- 20/14 MB

Strength: Banded bench press  3×3 narrow grip 3×3 regular grip 3×3 wide grip – @70% 1RM bench press – Rest 30” between sets  1×8 wide grip top set (no bands) -70% 1RM on bar, will add 5lb each week made +25lb  Week 4 Conditioning: “CrossFit

Strength: 1RM front squat – 20’ to Establish  Conditioning: For time: 5-10-15 Cal bike -after each round of bike complete: 10 front squats 155/110 50 double unders Accessories: 8×1 max distance broad jump 6×1 deadlift from below knee 5x5ea SA KB front rack SL squat

“Active Recovery/Open Gym” 5 Sets 300m Row Fast Pace 100m Row Recovery Pace 100m Max Effort Sprint Pace 100m Easy Recovery Pace  Rest 4’ Core: 3 Rounds  15 Dumbbell Sit-ups 20 Dumbbell Russian Twist 20” Right Side Plank 20” Left Side Plank 20” Plank Center 

Strength: 1RM floor press – 20’ to establish  Conditioning: 1-2-3-4-5-6-7-8-9-10 Strict pull ups 2-4-6-8-10-12-14-16-18-20 Push press 95/65 Accessories: 5×5 banded narrow grip bench press 3×8 weighted straight bar dips 3×15 deficit plyo push ups 1×100 band curls  4×30” hanging alt side crunches Cardio: 20’ AMRAP

Strength: 8×3 back squat – @80% 1RM – Rest 30” between sets Conditioning: 20’ time cap “CrossFit Open 17.1” 10 alt DB snatch 50/35 15 burpee box jump overs 24”/20” 20 alt DB snatch 15 burpee box jump overs 30 alt DB snatch 15 burpee

Open gym today from 10 a.m. to 11 a.m.

Teams of 2 150 Russian KBS 53/35 150 burpee box jump overs 150 cal bike 150 goblet squats  *Partition any way you and your partner decide

Strength: Banded bench press  3×3 narrow grip 3×3 regular grip 3×3 wide grip – @70% 1RM bench press – Rest 30” between sets  1×8 wide grip top set (no bands) -70% 1RM on bar, will add 5lb each week made +20lb Week 4 Conditioning: For time:

Strength: 1RM backsquat – 20’ to Establish  Conditioning: For time: 20-10-5 Deadlift 275/185 100-50-25 Double unders Accessories: 8×1 max height jumping reach 6×1 overhead squat 5x5ea SA front rack KB single leg bias box squat 4×15(ea) 3 foot position body weight calf raises   1×100 flutter