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Wednesday, March 13, 2022

In Gym:
power clean
2-2-2-2-2

*These reps are mandatory touch-and-go. Begin each round every three minutes.

then, as many rounds as possible in 10 minutes:
10x hand-release pushup
10x power clean @ 115/75-lbs.

At Home:
then, as many rounds as possible in 16 minutes:
10x hand-release pushup
10x object power clean –or– standing long jump –or– star jump

Tuesday, April 12, 2022

In Gym:
as many repetitions as possible in 25 minutes:
8x wall ball @ 20/14-lbs., 10-ft. target
1x shuttle run, 60m
1x rope climb, 12-ft., standing start
16x wall ball
2x shuttle run
2x rope climb
24x wall ball
3x shuttle run
3x rope climb
32x wall ball
4x shuttle run
4x rope climb
24x wall ball
3x shuttle run
3x rope climb
16x wall ball
2x shuttle run
2x rope climb
8x wall ball
1x shuttle run
1x rope climb

At Home:
as many repetitions as possible in 20 minutes:
10x object thruster –or– squat jump
10x no pushup burpee
5x strict pull-up –or– sheet row –or– 10x rotational sit-up
20x object thruster –or– squat jump
20x no pushup burpee
10x strict pull-up –or– sheet row –or– 20x rotational sit-up

Monday, April 11, 2022

CrossFit MPH – WOD

Metcon (No Measure)

push jerk

5-5-3-3-3-1-1-1-1

*Begin each round every three minutes.

two rounds for quality:

12 barbell upright row

12 barbell bent-over row

1-minute barbell overhead hold

At Home:

5 rounds, every 2 minutes:

5-10 dumbbell/object shoulder press –or– 5-10 atomic pushup

12 object upright row –or– 45-second plank hold

5 rounds, every 2 minutes:

5-10 dumbbell/object push press –or– 6-10 staggered grip pushup

12 object bent-over row –or– 20x scapular pushup

Saturday, April 9, 2022

In Gym:
“Turbo Saturday: Barbells, Balls, Burpees & Bagels”
1. Team snatch: with a continuously running clock, establish a team one-rep max snatch (power or squat, lifter’s choice) in 12 minutes.

Partnered teams will work on the same bar. The score for the team is the heaviest load lifted by each partner, added together (score = partner A + partner B).

2. In partners, two rounds for time:
800m medicine ball run
10x synchro burpee
60x wall ball @ 20/14-lbs., 10-ft. target
10x synchro burpee
50x pull-up
10x synchro burpee
40x overhead squat @ 115/75-lbs.
10x synchro burpee

*Partners split all work (work does not need to be split evenly). Partners run together and alternate carrying the medicine ball in the partner medicine ball run.

At Home:
for time:
800m run
20x burpee
60x single-arm thruster –or– 60x squat jump
20x burpee
50x sheet row –or– pike-up/v-up
20x burpee
40x single-arm overhead lunge –or– 80x air squat
20x burpee

Friday, April 8, 2022

In Gym:
shoulder press
7-7-7-7-7

Begin each round every three minutes.

then, as many rounds as possible in eight minutes:
10x devil’s press @ 45/35-lbs.
50x double under

At Home:
as many rounds as possible in 15 minutes:
10x object devil’s press –or– 10x MPH standard burpee
10x object shoulder press –or– atomic pushup
10x sit-up + max vertical jump

Thursday, April 7, 2022

CrossFit MPH – WOD

Metcon (No Measure)

In Gym:

five rounds for time:

3x legless rope climb, standing start

30x dumbbell step-up @ 50/35-lbs., 24/20″ platform

At Home:

five rounds for time:

6x strict pull-up –or– 10x sheet row –or– 12x rotational sit-up

30x object front squat –or– pause front squat, 2-second pause at bottom

Wednesday, April 6, 2022

In Gym:
Complete 21 minutes, every minute, on-the-minute—where the first 10 minutes are 2x hang power clean, the 11th minute is a rest minute, and the final 10 minutes are 2x deadlift.

At Home:
Complete 21 minutes, every minute, on-the-minute—where the first 10 minutes are 5-9x object hang power clean (max vertical jump), the 11th minute is a rest minute, and the final 10 minutes are 10-12x deadlift (single-leg romanian deadlift).

Tuesday, April 5, 2022

In Gym:
for time:
500m row
45x strict ring dip
500m row
60x single-leg squat
500m row
75x pushup
500m row

At Home:
for time:
400m run –or– (50x jumping jack + 40x skip in place)
60x dip option
400m run –or– (50x jumping jack + 40x skip in place)
80x walking lunge
500m row
75x pushup
400m run –or– (50x jumping jack + 40x skip in place)

Monday, March 4, 2022

In Gym:
for time:
15x push jerk @ 165/115-lbs.
30x toes-to-bar
12x push jerk
24x toes-to-bar
9x push jerk
18x toes-to-bar

At Home:
for time:
30x object push press –or– staggered grip pushup
30x virtual toes-to-bar
24x object push press –or– staggered grip pushup
24x virtual toes-to-bar
18x object push press –or– staggered grip pushup
18x virtual toes-to-bar