Primer
2 Rounds:
10 Standing Shoulder External Rotation https://youtu.be/TKHZHdYThEw
10 Prone BTN Press https://youtu.be/CrVUbiqxcQQ
10 Behind the neck elbow pull throughs https://youtu.be/8cPzZOaniH8
Strength
Front Squat: warmup then 3 sets of 10 @ 60%
Conditioning
AMRAP 9:
2 Pull-ups
2 Power Snatch (115/80)
4 Pull-ups
4 Power Snatch
6 Pull-ups
6 Power Snatch
R+: Ring MU & 135/95
Conditioning
10K Bike For Time
Strength
3 sets:
10 Glute Ham Raise
30 sec Weighted Plank
Primer
1 Set:
10 Wall Snow Angels
10 e/L Single leg bench glut bridge
10 Squat to low box jump
Strength
Push Press: 5 sets of 5, Building
Conditioning
For Time, (30 Minute cap):
200M Run
26 Hand Release Push-ups
200M Run
26 Kettlebell Swings (53/35)
200M Run
26 Abmat Sit-ups
200M Run
26 Deadlifts (75/55)
200M Run
26 Air Squats
200M Run
26 Box Jumps (24/20)
Extra
Snatch Balance: 40/3, 50/3, 60/3, 65/3, 70/3
Snatch Pull + Hang Power Snatch + Snatch: Exactly 6 sets to find max for complex
Primer
2 Rounds:
10 Single Leg Split Squat https://bit.ly/2I3EhFL
10 Sidelying Shoulder External Rotation https://youtu.be/YTX84qSUlaw
10 Prone Shoulder Flexion https://youtu.be/s2N9MitR9QA?t=81
Strength
5 Sets:
6 Incline* Bench Press
10 DB Reverse Fly
*use a 45# plate under the bench to create the incline
Conditioning
In teams of 2, alternating stations, AMRAP in 20 min:
21 Air Squats
18 Jumping Lunges
15 V-Ups
12 Power Clean (115/80)
9 Push Press (115/80)
Conditioning
For Max Reps:
0:00 – 6:00: 800M Run, Max Clean and Jerks (135/95)
6:00 – 8:00: Rest
8:00 – 13:00: 600m Run, Max Power Snatch (115/80)
13:00 – 15:00: Rest
15:00 – 19:00: 400m Run, Max Thrusters (95/65)
Primer
2 Sets:
12 Barbell Good Mornings (25-75lb)
10 e/leg Single Leg Jump Rope
6 e/arm Plank w/ KB Pull-Through https://youtu.be/T8ERO1P7hXk
Strength
Hang Clean: 6 sets of 3, building
Conditioning
For Time:
800M Run
30 Deadlifts (40-50%)
30 Burpee Over Box
Mobility
Couch Stretch 1 min e/side
Calf Foam Roll 2 min
Quad Foam Roll 2 min
Primer
3 rounds:
8 e/side Side Plank w/ Abduction https://youtu.be/A8VmXRbB8iw
8 Box Jump + hop https://bit.ly/2IcFIBk
10 Reverse Grip Bent Row https://youtu.be/4hWj0twN-Oo
Conditioning
In teams of 2, for Time:
200M Carry
50 Pushups
200M Carry
50 Strict Pullup or Chinup
200M Carry
50 Cal Bike
*On carry, one partner will carry 2 Heavy KBs while other partner carries 1 Heavy Plate. They can switch at any time.
Primer
2 Rounds:
6 e/leg Single Leg Glute Bridge
10 Band Pull Aparts
5 e/direction KB Halo
Conditioning
5 Rounds for Total Reps:
1 Min – Max Thrusters (45/35)
20 Sec – Rest
1 Min – Max Cal Row
20 Sec – Rest
1 Min – Max Burpees Over Empty Bar
20 Sec – Rest
Clean Pull + High Hang Clean + Clean: Every 60 sec for 8 sets, start at 50% and build 5% each set
Primer
2 Rounds
10 e/L Table top leg extension
10 Straight arm scap pullup w/3 sec pause
10 pause squat to jump
Strength
Pause* Back Squat + Back Squat:
50/1+3, 60/1+3, 70/1+3, 75/1+2, 80/1+2
*2sec pause in tight bottom position, with no bounce up
Conditioning
“Helen”
3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups
Snatch Balance: 40/3, 50/3, 60/3, 65/3, 70/3
Snatch Pull + Power Snatch + Snatch: Exactly 6 sets to find max for complex
Primer
10 e/s Plank shoulder taps
10 Z Press (light)
12 9090 Y’s on back (light)
Strength
Press: 4 sets of 8, Building
Conditioning
5 Rounds for Time:
6 Clean & Jerks (135/95)
30 Double Unders
Conditioning
For Time:
5K Row for Time
Strength
3 Sets:
15 V-Up
Max Strict Toes to Bar
Becky Conzelman is the Founder of FaithRxd, a global community uniting Faith and Fitness. She is also a 5 times CrossFit Games competitor. I’ve been fortunate enough to spend some time with Becky and she’s one of the warmest and most welcoming people I’ve ever met. Unfortunately, Tuesday night she suffered an aneurysm that bled into her brain and had to undergo surgery for several hours. So far things are positive, but still very serious.
Today’s WOD is for Becky!
– Coach Chris Coker
Primer
2 Rounds:
10 Skull Crushers
10 Bird dogs
10 Thread the Needle – DEMO
Conditioning
“Becky Conzelman – Champion”
2 Rounds for Time (30min cap):
25 Handstand Push Ups
20 Deadlifts 135/95
15 OHS 135/95
10 Burpee Over Box 24/20
800M Run
Scale w/ regular pushups, lighter weight, and front squats as needed.
Primer
2 sets:
5 Prone I-Y-T
10 Light standing shoulder ER
5 e/s Plyo side lunge to explode
Strength
Front Squat: Build to heavy single, NO MISSES
Conditioning
AMRAP in 14 minutes:
100M Run
3 Squat Clean Thrusters (135/95)
200M Run
6 Squat Clean Thrusters
300M Run
9 Squat Clean Thrusters
etc….
