Monday
MAP Version – Semifinals Workout 1
For Time
3000m Assault Bike
10 DB Manmakers (50s/35s)
2000m Row
10 DB Manmakers (50s/35s)
1000m Run
10 DB Manmakers (50s/35s)
Tuesday
Strength – Strict Chin Ups
5 Sets of 2 Reps Weighted Strict Chin Ups
-then-
MAP Version – Semifinals Workout 2
3 Sets – AMRAP 3
5 Ring Complexes*
20 Pistol Squats
ME Burpee Box Jump Overs (30/24)
1min Rest
*Ring Complexes = 1 toes thru ring + 1 muscle up + 1 ring dip
Wednesday
Strength – Bench Press
Work Up to 85% of 1RM For Single Rep
-then-
MAP Version – Semifinals Workout 3
10-8-6-4-2 For Time
Deadlift (225/155)
DB Floor Press (50s/35s)
DB Squat Cleans (50s/35s)
Thursday
Strength – Front Squat
5 Sets of 1 Rep of In The Hole Front Squat @ 75% of 1RM
-then-
MAP Version – Semifinals Workout 7
3 Rounds for Time (RFT)
15/12 Calorie Assault Bike
15 Toes to Bar
50ft Sandbag Bear Hug Carry (150/100)
Friday
Strength – Deadlift
Work Up to 85% of 1RM For Single Rep
-then-
MAP Version – Semifinals Workout 4 & 5
6 Minutes to Complete
600m or 800m Run
Find Heaviest Snatch in Remaining Time
-rest exactly 2min, then-
For Time
8 Power Snatches (135/95)
800m Run
Saturday – Partner WoD
Iron Hero CrossFit 8 Year Anniversary WoD
For Total Time
2015m Row (Buy In)
-into 6 rounds of-
8 Power Snatches (155/105)
1 Down+Back Sled Pull (Heavy)
8 Burpee Pullups
-into-
2023m Row (Buy Out)
