CrossFit Preferred

Strength

Deadlift (5X5)

5 Sets:

5 Reps @ 60-65%

*6-8 Second Eccentric

Strict Weighted Ring Dips Base 1 (3 Rounds for weight)

3 Sets:

2-5 Strict Weighted Ring Dips

Rest 3 Minutes Between Sets.
Scale

– Remove Weight

– Use Band

– Bar Dips

– Bench Dips

Metcon

Peek-A-Boo (AMRAP – Rounds and Reps)

AMRAP 13:

Buy-In: 1,000 Meter Run

With Time Remaining:

60 Double Unders

10 Dumbbell Hang Snatches

60 Double Unders

20 Dumbbell Hang Snatches

60 Double Unders

30 Dumbbell Hang Snatches

…

Add 10 Dumbbell Hang Snatches Each Round

Dumbbell: 50 / 35 lb

Metcon

All About The Benjamins (AMRAP – Rounds and Reps)

AMRAP 30:

100 AbMat Sit-ups

100 Push-ups

100 Reverse Lunges

Every 3 Minutes [Starting at 0:00]:

100 Meter Farmers Carry 50 / 35 lb’s

Strength

Strict Press

5 Sets:

5 Reps @ 60-65%

*6-8 Second Eccentric

Strict Weighted Pull Ups Base Cycle 1 (3 Rounds for weight)

3 Sets:

2-5 Strict Weighted Pull-ups

Rest 3 Minutes Between Sets.
Scale Options

– Use Band

Metcon

Great Balls of Fire (AMRAP – Reps)

AMRAP 15:

Max Cal Bike

On the Minute [Starting at 0:00]:

10 Wallballs 20 / 14 lb

Strength

Clean and Jerk

Squat Clean & Jerk

5 Sets:

3 Squat Cleans + 1 Split Jerk @ 65-70%

Squat clean as single rep, not touch and go.

Metcon

Powerless (5 Rounds for reps)

5 Rounds x AMRAP 3:

21/15 Calorie Row

9 Box Jumps (30″/24″)

Max Power Cleans

Rest 1:30 Between Rounds

Round 1: 95 / 65 lb

Round 2: 135 / 95 lb

Round 3: 155 / 105 lb

Round 4: 185 / 135 lb

Round 5: 225 / 155 lb

Strict Deficit Handstand Push-ups (3 Rounds for reps)

3 Sets:

2-5 Strict Deficit Handstand Push-ups

Rest 3 Minutes Between Sets.
Scale

– Regular Strict HSPU

– Strict HSPU With 1-2 AbMats

-DB Seated Press

Strength

Power Snatch Cycling (3 Rounds for weight)

Unbroken Sets For Load:

15-12-9 Power Snatches

Rest As Needed Between Sets.

Metcon

Disturbing The Peace (Time)

For Time [25 Minute Time Cap]:

100 Box Jumps (24″/20″)

100 Front Squats 75 / 55 lb

100 Dumbbell Snatches 50 / 35 lb

On the Minute [Starting at 0:00]:

4 Burpees Facing Object

Strength

Strict Press (1X1)

Metcon

Strictly Business (AMRAP – Reps)

AMRAP 20:

400 Meter Run

Max Unbroken Strict Press @ 60% of 1RM Strict Press

Strength

Power Clean Cycling (3 Rounds for weight)

Unbroken Sets For Load:

15-12-9 Power Cleans

Rest As Needed Between Sets.

Metcon

Daily Harvest (Time)

[Teams of 2]

3 Rounds for time:

80/60 Calorie Row

6 Rope Climbs (15′)

40 Double Dumbbell Deadlifts

100 Meter Farmers Carry

Dumbbells 50/35

Strength

Back Squat (1X1)

Metcon

My Leg! (5 Rounds for reps)

15 Minutes For Total Reps:

5 Minute Max Bike Calories

4 Minute Max Air Squats

3 Minute Max Double Unders

2 Minute Max Toes to Bar

1 Minute Max Burpee to Target (6″)

Strength

Max Strict Pull Ups (AMRAP – Reps)

Metcon

Boat Race (Time)

3 Rounds for Time:

Row 500 Meters

Run 400 Meters

Rest 3 Minutes Between Rounds

Metcon (No Measure)

Beast Accessory

3-4 Sets:

A. Side Plank (60-90 Seconds)

B. 8-12 Single Leg Glute Bridge

C. Wrist Rolls with Barbell (60-90 Seconds)

Strength

Max Strict HSPU (AMRAP – Reps)

Deadlift (1X1)

Metcon

Optimus Prime (AMRAP – Reps)

AMRAP 7:

Wallballs (20/14) – Females to a 9′ Target

Every Minute on the Minute – 5 Deadlifts (225/155)

Workout starts on the wallballs. Score is total wallball repetitions (do not count deadlifts).