CrossFit Fond du Lac

Warm-up: 10:00

Dynamic + 2 Rds: 15 Tempo Ring Rows + 10/10 KB/DB Suitcase DL + 5 Heavy RKbs

Strength: 20:00 Amrap

5 Deadlifts (TnG or Accumulated)

30’/30’ Lateral Banded Walk

5 Strict Pullups (weighted/banded if necessary)

200’ Farmer Carry

*As difficult/heavy as possible by last round, should be doing singles on deadlifts and Pullups by that point

Conditioning: 16:00 Partner Amrap

“YouGoIGo Full Rds”

A) 4-3-2-1 of Dkb Complex

Swings + Cleans + Alternating Push Press (per side)

B) 400/300m Row

*P1 does A, P2 does A, P1 does B, P2 does B, then start back over

Warm-up: 10:00

Dynamic + Amrap: 5 Tempo Pushups + 10 Hollow Arch Swings + 5/5 DB OHS

Strength: E4MOM for 16:00

15 Bench Press @~70% of 1RM

:20 L-sit Hang (accumulated)

25 V-ups (sub 35 toe touches if needed)

*if do not know Bench Press Max need to be able to 15 reps in 1-2 sets

Conditioning: For Time (17:00 CAP)

30 Deadlifts @225/155

5 Rounds of “Cindy”

20 Overhead Squats @155/105

5 Rounds of “Cindy”

10 Power Snatch @155/105

Warm-up: 10:00

Dynamic + Amrap: 10 Cal C2 + 10 Bench Dips + 2 Wall Walks

Strength: 22:00

A) Work up to a 3RM Bench Press

*Goal is to hit around 87.5-90% of 1RM

B) E3MOM for 12:00

12 Bench Press @BW/BWx.75

10 DB Tempo Tri Extension

Conditioning: For time (12:00 CAP)

30 Box Jump Overs

4 Rounds of Couplet:

   10 DB Pull Through + Pushup

   30’ DB Goblet Lunge

30 Single DB Box Step-ups

Warm-up: 12:00 EMOM

1- 10/7 Cal AB

2- 16 DB Snatches

3- 15 Sit-ups

Conditioning: 30:00 EMOM

1- 12/9 Cal AB

2- 10 DDB Snatches

3- 15 Sumo DL High Pull (95/65)

4- 20 Split Squat Jumps

5- Rest

*Add 1 Rep to each exercise per round

Extra: Every 1:30 for 4 Rounds

3 Shuttle SPRINTS

Warm-up: 15:00 Amrap

50 Single Unders

25 Air Squats

10 Am Kbs

-Rest :30-

*increasing pace per round

Conditioning: E5MOM for 25:00

3 Shuttle Sprints

10 Wall Ball

20 DB Snatches

10 Wall Ball

3 Shuttle Sprints

*Max Working time of 4:15

Extra: 5:00 Amrap

1,2,3...etc

BB Curls

BB Bent Over Rows (x2)

Warmup: 10:00 AMRAP

row 500/400m + 10 ring rows + 5 tempo pushups + 10 bb strict press

Conditioning: 30 AMRAP

1000/800m row

5 rounds strict Cindy (5 pullups or RR + 10 pushups + 15 squats)

2000/1750m bike erg

5 rounds 10 wall balls + 6 burpees