“You won’t do this at home. Come to the gym”

Bench Wk3 C4 90%+15-30# 75%x5 85%x3 95%x1+(ME)85%x3 75%x5+(ME) Wod: Revers Intervals (each round gets faster) 400m run 2 min rest 5rft (This is still CrossFit. It’s hard. Do it.) Accessory buy out: 100 ring rows

“Punchline: Vegan cheese”

Lift: 3emom x 5s (15min) Hang snatch + snatch + OHS (2+1+1) 18’ HSW 3 BJ 30/24 minimum Wod: 5rft Dus x 50 Power jerk x 7 (155/105-135/95-95/65) Ttb x 12 Deadlift x 7 Core buy out: Good mornings 3sx10r

“Pro card LARPer”

Back Squat Wk2 C4 90%+30# 70%x3 80%x3 90%x3+(ME)80%x3 70%x3+(ME) Wod: 800m run (paced) 21-15-9 reps cleans (135/95lb) Ring dips Time is “Elizabeth” finish Accessory buy out: 10r Rdl / back extension on GHD 3s

“Legs like stockings full of marshmallows”

Bench press Wk1 C4 90%+30# 65%x5 75%x5 85%x5(ME)75%x5 65%x5(ME) Wod: 4rft emom 2 min ME shuttle run Into:(try to maintain 60 sec round) 30 Russian kettle bell swings 5 strict c2b / pull-ups Buy out: Turkish get ups 3sx3r each arm

“Teeth shampoo”

Skill review: Rowing 3sx 15 pulls (steady state stroke and split) Wod: 5k row (It’s been a minute so set a new pr)

“Wet dog food smells good”

Lift: E3OM (every 3 min) x5r (15min) 1 cleans + 1 jerk work to max 5 strict HSPU / 5-7 kipping 5 kneeling jumps / seated box jumps Into 5 mins for HS Wod: (225/155-155/105-135/95) 4 min ME cals run 2 min to perform ME BS 4 min ME cals SKI erg 2 min to […]

“RBF is just fully automatic smolder”

Lift: E3OM (every 3 min) x5r (15min) 2 cleans + 1 jerk work to max 5-10 dips/pushups 5 kneeling jumps / seated box jumps Into 5 mins for HS Wod: 1000m run 50 K bell swings 1000m row 50 k bell swings 1000m skirg Into Acc: 1:00min good morning hold x3s Bicep curls 3sx12r

“Coexist Road Rage”

Lift: tempo back squats 5sx5r tempo (5-3-1) Wod: 10 min emom or 5rft Dips x 12/15 pushups Clean Complex* (155/105-135/95-95/65-G*?) Hang Power clean + clean + pJ + jerk Into: Ass End Annie 30-20-10 (Dus + sit ups) Into: 100 straight arm pull apart Star plank 3sx:30’sec each side