Workout of the Day

LEVEL UP week 9 day 3 “deload/change”

• 3 x 10 : pause bench press @ 7/10 rpe
  • pause 1 second 1” above chest, then lock out at top
• 3 x 5 : tempo deadlift @ 50-60% (1/1/5)
  • 5 seconds down, tap floor gently and repeat

6 rounds (20-min)

• 200m run
• 15 deadlift (135/95)
• 10 hand release push ups

LEVEL UP week 9 day 1 “deload/change”

snatch

4 sets : @60%

• 1 liftoff (above knee) + pull (from above knee)
• 1 snatch (off floor)

back squat

• 3 x 10.@ 60%
  • rest 2-3 min between sets 

15-min amrap

• 5 power snatch (135/95)
• 10 back squats (135/95)
• 50 double unders

IF you didn’t do the open workout DO IT!!!!

CrossFit Games 25.1 Score must be submitted by 8pm. 

CrossFit Games 25.1

15-min amrap

3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads
30-foot walking lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

LEVEL UP week 8 day 4

PUSH

• 4 x 5 : push press @ 7/10 rpe
• 2 x 15 : db chest press @ 7/10 rpe
  • directly into max rep push ups.  go until failure

5 rounds : emom

1. 15/12 cal ski
2. 10 burpee box jump overs (24/20)
3. 15 bench press (95/65) *goal is unbroken each round*
4. 20 sit ups
5. rest

LEVEL UP week 8 day 3

PULL

• 2 x 10 rdl (light)
• 2 x 3 : tempo deadlift (3/1/3) @ 65%
• 3 x 10 deadlift @ 75%

18-min amrap

• 400m run
• 40 kb swings (24/16)

LEVEL UP week 8 day 1 

OLY

2 sets (light, use to warm up)

• 1 muscle snatch (floor)
• 1 high hang power snatch (hip)
• 1 ohs

3 sets : @ 9/10 rpe

• 1 power snatch + 1 hang squat  snatch

3 sets :

• 1 squat snatch @ 10/10 rpe
  • “quality lifts” heavier than last week

2 sets : @ 9/10 rpe

• 1 liftoff (knee) + clean (knee)
  1 clean (floor)

2 sets :

• 2 squat cleans @ 10/10 rpe
  • “quality lifts” heavier than last week

for time (12-min)

• 30 bar facing burpees
• 30 power snatch (95/65)
• 30 bar facing burpees

for time w/partner : alternate emom

emom

• 3 power cleans + 2 front squats + 1 jerk (135/95)
• amrap pull ups in remaining time
  • continue this pattern until 100 pull ups are complete

rest 2-min 

emom

• 2 power cleans + 2 front squats + 1 jerk (155/105)
• amrap wall balls in remaining time
  • continue this pattern until 100 wall balls are complete

rest 2-min

emom

• 1 power cleans + 1 front squats + 1 jerk (185/125)
• amrap lateral burpees over bar in remaining time
  • continue this pattern until 100 burpees are complete