1. Warm-up – dynamic stretching
2 Steady Rounds
15 Kettlebell Swings 53/35lbs
15/10 Calories on Rower

2. Conditioning
2 Mile Run

3. Lift
10 min to find Find 1RM Snatch – beginners to Inter. athletes work to 80%

4. Gymnastics
3 Rounds:
50/30 Calories on Rower
5 Rope Climbs

1. Warm-up – 200 RT, Leg swings, PVC, back twist
3 Steady Rounds
Row 400m
20 Box Step Ups 24/20″

2. Lift
Find your 5RM Touch and Go Deadlift
Do not drop, bounce, or punch the barbell. There should be zero momentum added to the barbell from the floor

3. Conditioning

5 Rounds For Time:
12 Hang Power Cleans 95/65lbs
12 Thrusters 95/65lbs
12 Burpees to 6″

 

1. Warm-up
Steady Through
30 Thrusters 45/35lbs
30 Kettlebell Swings
30 Calorie Row

2. Strength
EMOM until failure
1 Thruster 135/105lbs
Increase by 10/5lbs per round

3. Interval

6 Rounds w/ a partner
20 Push Press 75/55lbs
15 Bar Facing Burpees
20 Sumo DLHP 75/55lbs
Complete a full round then switch (3 each.)

4. Met-Con
100 D-Ball Over Shoulder
150/100lbs
With a partner, switch anytime.

1. Warm-up
2 Steady Rounds:
Row 500
15 Deadlifts 135/95lbs

2. Strength
In 24 Minutes
w/ a partner
Complete “CrossFit Total”
8 Minutes to Back Squat
8 Minutes to Strict Press
8 Minutes to Deadlift
Add up weight for a “Partner Total”

3. Met-Con
AMRAP 25 Minutes
With a partner
Complete a full round then switch
Row 250/200m
12 Lateral Burpees over Rower
12 Power Snatch 115/75lbs

Warm- up – Dynamic stretching across the floor

Set 1 – Obstacle course – Box Jumps, Ladder, Hurdles, Rings

Sat 2 – Row 4, 000 meters with a partner
Switch anytime.

Set 3 – Every 2 Minutes for 20 Minutes
w/ a partner
30 Wallballs 30/20lbs
Max Rep GHD Sit Ups
Complete full 2 minutes of work before switching with partner.

 

1. Warm-up
Steady Through:
100/70 Calories on Rower
50 Push Ups
25 Strict Pull-Ups

2. Strength
In 20 Minutes
Find 5RM Bench Press

3. Met-Con
For Time:
w/ a partner
50 Bar Muscle Ups or 50 pull ups
100 Calorie row
200 Push ups
400 Double Unders or 400 singles

1. Warm-up
3 Steady Rounds:
15 Calories on rower
15 Overhead Squats w/ Empty Bar
15 Kettlebell Swings

2. Lift
EOMOTM until failure w/ a partner
4 Squat Snatch 165/115lbs
Weight increases 10/5lbs each round
4 Snatch total each round, work does not always need to be spread evenly (2/2 3/1 4/0 Just get as far as possible)

3. Met-Con
Partner “Double Diane”
42 Deadlift 225/155lbs
42 Handstand Push Ups
30 Deadlift
30 Handstand Push Ups
18 Deadlift
18 Handstand Push Ups
Break up work any way.

1. Warm up

3 Steady Rounds:
12 Empty Bar Overhead Squats
10 Bar Facing Burpees
8 Strict Pull Ups

2. Lift
Find your 3RM Split Jerk

3. Met-Con
3 Rounds:
20 Hang Power Snatch 95/65lbs
30 Pull-Ups

 

 

Warm- up – 200RT, Leg swings, PVC, Back twist

1. Primer
3 Rounds:
4 Thrusters 135/95lbs
20 Double Unders

Rest as long as it takes to get your heart rate back down to a very comfortable place. Just don’t let yourself get cold or tight.

2. Workout 17.5
10 rounds for Time of:
9 thrusters, 95/65lbs
35 double-unders

1. Warm-up
5 Steady Rounds:
20/15 Calorie Row
10 Dumbbell Front Squats
10 GHD Sit Ups

2. Met-Con

4 Rounds:
1 Round of Dumbbell DT 50/35lbs

(12 DL, 9 HPC, 6 PJ)
15 Burpees to 6″ Target

3. Build to Max Deficit Strict Handstand Push-Up or work on HSPU form
Then
Accumulate 25 Reps at 50% of the deficit.