Julian 111

 In Workouts of the Day (WODS)

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Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

Rx+ – Fully Loaded

20 Double-unders

8 Deadlift (115/75 lb.)

4 Hang Power Clean

AMRAP 10 min.

Rx – Partially Loaded

20 Double-unders

10 Alt. DB Suitcase Deadlift (50/35 lb.)

6 Alt DB Hang Power Clean

AMRAP 10 min.

WOD – Home Gym

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 min

1 Dumbbell Hang Squat Clean

1 Dumbbell Thruster

30 Double Unders

2 Dumbbell Hang Squat Cleans

2 Dumbbell Thrusters

30 Double Unders

3 Dumbbell Hang Squat Cleans

3 Dumbbell Thrusters

30 Double Unders



Continue to Add (1) Rep to Dumbbell Movements Per Round

No Measure

3 Rounds:

Minute 1: Work

:20 Seconds Max Dumbbell Floor Press

:20 Seconds Dumbbell Hold at Extension

:20 Seconds Max Push-ups

Minute 2: Rest

WOD- Bodyweight Home

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 min

1 Odd Object Hang Squat Clean

1 Odd Object Thruster

30 Plate Hops

2 Odd Object Hang Squat Cleans

2 Odd Object Thrusters

30 Plate Hops

3 Odd Object Hang Squat Cleans

3 Odd Object Thrusters

30 Plate Hope



Continue to Add (1) Rep to Odd Object Movements Per Round

No Measure

3 Rounds:

Minute 1: Work

:20 Seconds Max Dumbbell Floor Press

:20 Seconds Dumbbell Hold at Extension

:20 Seconds Max Push-ups

Minute 2: Rest

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