Workout of the Day

5 sets 40 double under + 8 deadlift (weight should be easy, touch n go) Rest 60-90 seconds between sets 1:1 with partner (choose partner with similar rowing ability) Pace should increase as distance decreases 1000 m row 750 m… Read more »

10 min alternating EMOM (upstairs) 1) 7 Front squat (from ground) choose weight so no failures 2) 5 hang power clean same weight Chipper (sprint ish) 50 wall balls 40 shoulder to overhead 75/55 30 pull-ups

Back squat every 90 seconds 7 rounds 2 reps Build across sets Fight gone bad style 3 rounds 1 plate ground to overhead 45/25 2 pull-ups / ring rows 3 wall balls 20/14 4 row calories 5 rest

Work to max 1 power clean + 1 hang power clean + 5 push press 10 min AMRAP 5 hang clean jerk 95/65 5 burpee over bar 5 ring dips / box dips / hand release push-ups

For time: (25 min time cap) Buy in 1000 m row 3 rounds 10 toes-to-bar 10 handstand push-ups 3 rounds 10 sumo deadlift high pull 95/65 10 shoulder to overhead 3 rounds 15 kettlebell swing 53/35 30 double unders Then… Read more »

Work to heavy complex 1 hang snatch + 1 hang snatch 4 x 3 Snatch grip deadlift pause off ground and below knee 7 min AMRAP 1 2 3 4 5… ladder Dumbbell snatch 50/35 Dumbbell goblet squat

Open Workout 20.5 For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots 20-lb. ball to 10 ft./14-lb. ball to 9 ft. Time cap: 20 min https://games.crossfit.com/workouts/open/2020/5?division=1&workout_type=rx

Snatch balance 4 sets of 3 Behind the neck strict press 3 sets of 8 10 min EMOM 10-15 burpees (scale to leave at least 15 sec rest)

With a partner 5 rounds 5 front squat 90 sec row Rest 2 min between rounds Core: 3 rounds 20 hanging leg raise 20 Russian twist (kb or wall ball) 60 sec plank

Push jerk from rack 5 sets of 3 For time: 30 single arm dumbbell push press 50/35 50ft lunge hold dumbbell 1 rope climb 20 single arm dumbbell devil press 1 rope climb 50ft lunge hold dumbbell 30 single arm… Read more »