Monday 04/20/2020:
Snatch Technique (A)
On the 0:00
On the 2:00 x 5 Sets:
3 Muscle Snatches
2 Pausing Overhead Squats
1 Pausing Snatch Balance
Snatch Technique (B)
On the 10:00
On the 1:30 x 5 Sets:
1 Snatch Pull
1 Hang Squat Snatch (just above knee)
1 Hang Squat Snatch (just below knee)
Stamina Squats
On the Minute x 10:
1 Front Squat
3 Back Squats
Conditioning
“Barbarian”
On the 10:00 x 3 Rounds:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
600/500 Meter Row
HOME WOD:
EQUIPMENT
“Trust Fall”
AMRAP 20:
40 Air Squats
20 Pushups
10 Reverse Burpees
*Every 2:00, starting on the 0: 40Double-Unders
Body Armor
On the 2:00 x 6 Sets:
Weighted Split Squat Complex
Unweighted Split Squat Complex
First set is completed entirely on the left right. Second set on the right, totaling three total for each side.
1 Split Squat Complex:
7 Bottom Range Split Squats
7 Top Range Split Squats
7 Full Range Split Squats
NO EQUIPMENT
“Trust Fall”
AMRAP 20:
40 Air Squats
20 Pushups
10 Reverse Burpees
*Every 2:00, starting on the 0: 40 Line hops
Body Armor
On the 2:00 x 6 Sets:
Weighted Split Squat Complex
Unweighted Split Squat Complex
First set is completed entirely on the left right. Second set on the right, totaling three total for each side.
1 Split Squat Complex:
7 Bottom Range Split Squats
7 Top Range Split Squats
7 Full Range Split Squats
Tuesday 04/21/2020:
Gymnastic Pushing
For Time:
50/35 Calorie Assault Bike
50 Strict Handstand Push-ups
50/35 Calorie Assault Bike
Conditioning
“Flashback”
AMRAP 10:
30 Double Unders
10 Hang Power Cleans (135/95)
30 Double Unders
10 Push Jerks (135/95)
Aerobic Threshold Intervals
On the 3:00 x 6 Rounds:
400 Meter Run
HOME WOD:
EQUIPMENT
“White Knuckles”
For Time:
20 Strict Pull-Ups
400m Run
40 Double Dumbbell hang Power Cleans
800m Run
40 Double Dumbbell Push Jerks
400m Run
20 Strict Pull-Ups
Body Armor [Video]
Alternating Tabata for 16 Sets (8 Rounds):
:20s Max Sit-Ups, :10s Hollow Hold
:20s Max Glute Bridges, :10s Glute Bridge Hold
The above amounts to one “round”, and also 1:00 on the clock. Eight rounds in full. Not for tracked score.
NO EQUIPMENT
“White Knuckles”
For Time:
20 Odd-Object Rows
400m Run
40 Odd-Object Ground to Shoulder
800m Run
40 Odd-Object Shoulder to Overhead
400m Run
20 Odd-Object Rows
Body Armor
Alternating Tabata for 16 Sets (8 Rounds):
:20s Max Sit-Ups, :10s Hollow Hold
:20s Max Glute Bridges, :10s Glute Bridge Hold
The above amounts to one “round”, and also 1:00 on the clock. Eight rounds in full. Not for tracked score.
Wednesday 04/22/2020:
CrossFit Games WOD #3
For Time: (20 min cap)
50 Dumbbell Deadlifts (1 DB in each hand)
50 Sit Ups
50 Box Step Ups
50 Single Arm Dumbbell Thrusters
DB: 35/50; Box: 20/24 inch
Thursday 04/23/2020:
Deadlift
On the 1:30 x 4 Sets:
5 Deficit Deadlifts
Set 1: 2″ Deficit
Set 2: 3″ Deficit
Set 3: 4″ Deficit
Set 4: 5″ Deficit
From the 6:00 – 12:00:
Build to a Heavy Set of 2 (No Deficit)
Conditioning
“Frank the Tank”
AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 35 Wallballs (20/14)
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 20 Wallballs (20/14)
6 Deadlifts (275/185)
6 Lateral Barbell Burpees
Body Armor
3 Giant Sets:
:30 Seconds Dummbell Hollow Hold
20′ Dumbbell Death March
10 Cossack Squats (5 Each Side)
Rest 2 Minutes Between Sets
HOME WOD:
EQUIPMENT
“Shenanigans”
On the 3:00 x 7 Rounds:
12 DB OHS
6 Burpees over Dumbbell
12 Dumbbell Step-Back Lunges
6 Burpees over Dumbbell
Body Armor [Video]
3 Rounds:
:30s Max Double DB Row
:30s Max Chest Slap Pushups
:30s Max Double DB Romanian DL
:30s Max Pushups
Rest 1:00 between
NO EQUIPMENT
“Shenanigans”
On the 3:00 x 7 Rounds:
12 Odd-Object Ground to Overhead [Video]
6 Burpees over Odd-Object
12 Odd-Object Step Back Lunges [Video]
6 Burpees over Odd-Object
  • How to Create an Odd-Object [Video]
Body Armor [Video]
3 Rounds:
:30s Max Double DB Row
:30s Max Chest Slap Pushups
:30s Max Double DB Romanian DL
:30s Max Pushups
Rest 1:00 between
Friday 04/24/2020:
Box Squats
On the Minute x 10:
2 Box Squats
Box height just below parallel
Power Clean Technique (A)
On the 0:00
On the 2:00 x 5 Sets:
1 Pausing Clean Pull
1 Pausing Hang Clean High Pull
1 Pausing Hang Power Clean
1 Hang Power Clean
Power Clean Technique (B)
On the 10:00
On the 1:30 x 5 Sets:
1 Hang Power Clean (just above knee)
1 Hang Power Clean (just below knee)
Conditioning
“Count Chalkula”
AMRAP 20:
30 Kettlebell Swings (53/35)
25 Box Jumps (24″/20″)
20 Toes to Bar
15 Push Presses (135/95)
Gymnastic Conditioning
Ascending Ladder for 7 Minutes:
1 Parallette Handstand Push-ups (14″/8″)
30′ Handstand Walk
2 Parallette Handstand Push-ups (14″/8″)
30′ Handstand Walk
3 Parallette Handstand Push-ups (14″/8″)
30′ Handstand Walk
Increase by (1) Rep Until Finish
HOME WOD:
“Sandpaper”
Climb the Ladder for 12:00:
2 Double Dumbbell Power Cleans
2 Double Dumbbell Thrusters
30 Double-Unders
4’s + 30 Double-Unders
6’s + 30 Double-Unders
Continue to add (2) reps per round.
Body Armor [Video]
5 Sets:
1 Squat Complex
Rest :30s between
1 Squat Complex:
5 Weighted Bottom Range Squats
5 Weighted Full Range Squats
5 Weighted Full Range Jumping Squats
5 Unweighted Max Height Jumping Squats
Following, Not for Time:
20 Slow Cossack Squats (10 per side)
NO EQUIPMENT
“Sandpaper”
Climb the Ladder for 12:00:
2 Odd-Object Ground to Overhead [Video]
2 Odd-Object Thrusters [Video]
30 Double-Unders
4’s + 30 Double-Unders
6’s + 30 Double-Unders
Continue to add (2) reps per round.
Body Armor [Video]
5 Sets:
1 Squat Complex
Rest :30s between
1 Squat Complex:
5 Weighted Bottom Range Squats
5 Weighted Full Range Squats
5 Weighted Full Range Jumping Squats
5 Unweighted Max Height Jumping Squats
Following, Not for Time:
20 Slow Cossack Squats (10 per side)
Saturday 04/25/2020:
Conditioning
“Purell”
Squat Snatches (115/85)
200 Meter Run
Row Conditioning
For Time:
2,000 Meter Row
On the 0:00: 100 Double Unders
On the 3:00: 80 Double Unders
On the 6:00: 60 Double Unders
On the 9:00: 40 Double Unders
On the 12:00: 20 Double Unders
Hang Squat Snatch
On the 1:30 x 5 Sets:
30% Max Ring Muscle-ups
3-3-2-2-1 Hang Squat Snatches
 
HOME WOD:
“Froggin”
On the 6:00 x 5:
20m-40-60m Shuttle Sprint
15 Burpees
20m-40-60m Shuttle Sprint
Body Armor [Video]
For Time:
50 “Child Makers”
A play on words. A man maker start, by finishes at a dumbbell deadlift.
With two DB’s, 1 rep =
  • Pushup
  • Row left
  • Row right
  • Deadlift