Row

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5 minute Warm-up


5 rounds

  • 5 Deadlifts (increase weight each round)
  • 10 Hand Release Push-ups

3 Rounds (partner)

  • 10 Cleans (135/95)
  • 20 Cal Row

Rest for 5 minutes. Repeat.


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10-min Warm-Up


6 Rounds

  • 400m Run
  • 50 Air Squats

Cardio Chipper

  • 100 Cal C2 bike
  • 90 Box Step-ups
  • 70 Cal Row
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15-minute Warm-Up


For Time

  • 100 cal C2 Bike
  • 30 Cleans (135/95)
  • 70 cal Row
  • 30 Cleans (135/95)
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Chipper Friday For Time

  • 30 Cal Row
  • 30 Squats (95/65)
  • 30 Cal Ski
  • 30 Hang Power Cleans (95/65)
  • 60 Cal AB
  • 30 Hang Power Cleans (95/75)
  • 30 Cal Ski
  • 30 Squats (95/65)
  • 30 cal row

Resources and Guides

Clean and Jerk Session (15 min)

  • Clock Set for 10 rounds of 1.5 min
    • Work up to a heavy single.

For Time partitioned as you like (20min cap)

  • 40 toes-to-bar
  • 80 cal row
  • 120 Wallballs (20/14)
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Deadlift Workout (20min cap)

  • 2 x 5 (135/ 95)
  • 1 x 5 (185/ 125)
  • 1 x 3 (225/ 155)
  • 1 x 2 (275 / 185)
  • 1 x 5 (315 / 215)

For Time (25 min cap)

  • 3 Rounds For Time
    • 30/24 Cal Row
    • 30 Push Ups
  • 3:00min Rest
  • 3 Rounds for Time
    • 30/24 Cal Assault Bike
    • 30 Sit-ups



5 Rounds (from CrossFit.com)

  • accumulate 30-second L-sit
  • accumulate 1-minute Handstand Hold
  • 500m Row / Ski Erg

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Conditioning

20 min AMRAP

  • 12 Cal Assault Bike
  • 24 Wall Balls (20/14)
  • 12 Cal Row
  • 24 1-Arm Alt Dumbbell Snatches (50/35)
  • 12 Burpees
  • 24 Pull-Ups

Warm-up

8-minute AMRAP

  • 8 box step-ups (20″)
  • 8 pushups
  • 8 Straight Leg Kettlebell Deadlifts (53/35)

Strength

Bench Press

  • 5 x 5 Work up to a heavy 5 rep weigh

Metcon

For Time

50, 40, 30, 20, 10

  • Calorie Row
  • 10 deadlifts between rounds (225/155)