A. Overhead squats (no tempo) – 5×3 reps, increasing your weight from last week. If getting the bar overhead is a weakness of yours, practice this movement.

B. Rowing intervals, with no rest between:

Row 1000 m at a moderate to hard pace

Row 500 m at an easy pace

Row 1000 m at a moderate to hard pace

Row 500 m at an easy pace.

The goal here is to practice recovering while you’re still moving (and to row hard on the 1000 m efforts).


A. Close-grip bench press – 5×8 reps, increasing weight from last week.

B. Similar (but heavier) to Jan 30 2018:

21-15-9 reps of:

Power cleans (135/95, or scale to approx. 60% of your max clean, whichever is less)


C. Accumulate 3 minutes in a single arm plank. Switch arms as needed.


A. Front squat – 5×3 @ 81%, with no tempo this week. You’re welcome.

B. 14 minute AMRAP of:
14 weighted lunges (2 KBs or DBs)
7 strict ring pull-ups (optional muscle-up scale up for those of you who can do them)
7 burpees.

Compare to Sept 19 2019.


A. Sumo deadlift – 5×5, up to a moderate weight. If you did them last week, increase your weight by 5-10%. This will be a new movement for most of you, and it’s something I have not programmed before (although I’ve had a few people do it in the past if they have issues with a conventional DL stance). Compared to a conventional deadlift, the feet are wider and toes more turned out, and the hands are positioned inside the shins, rather than outside.

B. From Nov 2 2019:

12 minute AMRAP of:

8 barbell rows (these should be relatively heavy)

16 wallballs

Plus… as a group, you and your classmates must keep a sled moving at all times on the turf, so take turns. If there are more than 5 people in the class, add a second sled.


A. For 5-6 working sets: 2 hang snatches + 1 snatch. Keep the weight back towards the mid-foot for the hang snatches (not on the toes).

B. 3 rounds for time of:

20 push presses (95/65)

25 Russian KB swings

20 push-ups

25 Russian KB swings.

Modify the weight and push-up variation so that you’re breaking up your reps into no more than 3 sets.


A. From crossfit.com on Jan 16 2020:

10 minute AMRAP of:

3 deadlifts (225/155)

3 burpee box jump overs

6 deadlifts

6 burpee box jump overs


Scale the deadlift weight to something that you know you could a set of 15+ reps of when fresh (likely somewhere in the 50-55% range).

B. “Durante Core”

5 rounds of:

10 hollow rocks

10 V-ups

10 tuck-ups

10 second hollow hold

Rest 1 minute.