WOD

SPEAKEASYCROSSFIT

WEIGHTLIFTING

• Bench Press for load:
  #1: 5 reps
  #2: 5 reps
  #3: 5 reps
  #4: 5 reps
  #5: 5 reps

METCON

• From 0:00-2:00 (2 minutes)
  Run 400 m
  Max Shoulder to OH

  Rest 1 minute

  From 3:00-6:00 (3 minutes)
  Run 600 m
  Max Shoulder to OH

  Rest 2 minutes

  From 8:00-12:00 (4 minutes)
  Run 800 m
  Max Shoulder to OH

  Pick a load that is heavy, but not your max. You should be able to complete multiple reps per round.

  Post load and number of reps completed each round to comments.

SPEAKEASYSWEAT

• In a 4 minute window complete:
  500m Row
  15/10 Push Ups
  Max DB Step Ups in remaining time
  Rest 1:00

  In a 4 minute window complete:
  500m Row
  15/10 Push Ups
  Max Sit Ups in remaining time
  Rest 1:00

  Repeat

SPEAKEASYCROSSFIT

• 2 Rounds for Total Reps:
  5:00 Row/Ski for Calories
  4:00 AMRAP:
  – 3 Wall Walks
  – 6 DB Thrusters (2×50#/2×35#)
  3:00 Weighted Sit Ups (50/35#)
  2:00 DB Box Step Ups (1 DB)
  1:00 Rest

SPEAKEASYSWEAT

• 1000m Run
  50 Alt DB Clean & Jerks
  1000m Run
  50 Alt DB Snatches
  1000m Run

SPEAKEASYCROSSFIT

WEIGHTLIFTING

• Front Rack Lunges for load every 2:30:
  #1: 6 reps
  #2: 6 reps
  #3: 6 reps
  #4: 6 reps
  #5: 6 reps
  #6: 6 reps

METCON

• 100 Burpees over Bar
  *Every 2:00, starting with 0:00, perform 6 Deadlifts (225/155#) + 4 Strict Pull Ups

  16 min time cap (8 x 2:00 intervals)

SPEAKEASYSWEAT

• Tabata!
  :20 on, :10 off x 8 rounds

  Russian Swings
  Dual DB Strict Press
  Ring Rows
  Air Squats
  Hollow Rocks

SPEAKEASYCROSSFIT

METCON (For total time + total load)

• 14 Sets:
  Odd Rounds: 2 Power Cleans (building) + :8 Assault Bike SPRINT
  Even Rounds: 6 Sprinter Step Ups + :8 Assault Bike Sprint

  Rest 1:30 between EVERY round

SPEAKEASYCROSSFIT

WEIGHTLIFTING

• Back Squat for load:
  #1: 5 reps
  #2: 5 reps
  #3: 5 reps

Build to a 5RM, then perform 2 drop sets at 95% and 90%. Following your last drop set, rest exactly 2:00 and perform MAX REPS at 75% of 5RM (Cap= 15 reps)

METCON

• 2:00 on/2:00 off x 4
  20/15 Calorie Row
  10 Box Jump Overs
  Max Calorie Ski in remaining time

SPEAKEASYSWEAT

• AMRAP28
  20/15 Cal Ass Bike
  40 Alt DB Hang Snatch
  20 Abmat Sit-Ups

SPEAKEASYCROSSFIT

• Run a 5k AFAP

AFTERPARTY

• 100 Alternating DB Curls

  *Every break, perform 20 banded Tricep pushdowns + 8R/L Croc Rows AHAP

SPEAKEASYSWEAT

• 10 RFT

  20 HEAVY Russian KB Swings
  10 Hand Release Push Ups
  2 Rope Climbs

  If your kettlebell doesn’t feel heavy, grab a heavier one OR add 10 reps to each round

  27 min cap

SPEAKEASYCROSSFIT

STRENGTH

• 4 Sets:
  6 Tempo Chin Ups @42×2 (add weight if able)
  1:00 Dual KB Front Rack March

METCON

• AMRAP6:
  30 Double Unders
  6 DB Clean and Jerk R (50/35#)
  6 DB Clean and Jerk L
  6 Burpees Over DB

  Rest 2 :00

  AMRAP6:
  6 Single Arm Devil Press
  6 Pull Ups
  6 Toes to Bar
  18 Squats

SPEAKEASYSWEAT

• 500m Run
  100 Double Unders
  50 Wall Balls
  1k Run
  50 Wall Balls
  100 Double Unders
  500m Run

SPEAKEASYCROSSFIT

STRENGTH

• Back Rack Lunges for load:
  #1: 4 reps
  #2: 4 reps
  #3: 4 reps
  #4: 4 reps
  • Perform all 4 sets at heaviest weight of 6 from last week.
  • Athletes must step FORWARD into lunge

METCON

• “Diane”
  • 21-15-9 reps for time of:
    • Deadlift 225/155#
    • HSPU

SPEAKEASYSWEAT

• 0:00-9:00
  1k Ski
  200m Dual KB Farmers Carry
  Max burpees in remaining time

  11:00-20:00
  Repeat

  22:00-26:00
  850/650m Ski

  If you don’t complete the ski,
  27:00-30:00
  MAX BURPEES TO A TARGET

SPEAKEASYCROSSFIT

• In teams of 3, complete for time:

  Pace Setter = 1:00 Plate Pinch (F: 15lb RX/25lb CRX) (M: 25lb RX/35lb CRX)
  Partner 2/3 = 150/120 Calorie Ski

  INTO

  Pace Setter = 15/12 Calorie Assault Bike
  Partner 2/3 = 100 Thrusters (95/65#)

SPEAKEASYCROSSFIT

STRENGTH

• 5 sets
  • 4 Weighted Strict Pull Ups
  • 100m Odd Object Carry

METCON

• Every 3:00 x 5
  200m Run
  1:00 Dual KB Overhead Hold (2×53#/2×35#)
  Max Sandbag Over Shoulder