 CrossFit
AMRAP 18: 30 Double Unders 10 Dumbbell Power Cleans 30 Double Unders 10 Dumbbell Hang Squat Cleans 30 Double Unders 10 Dumbbell Push Presses 30 Double Unders 10 Dumbbell Reverse Lunges 30 Double Unders 10 Dumbbell Thrusters Dumbbells: (50’s/35’s) Sweat-X Workout Definition Partners- 20min AMRAP: 3-6-9-12... Kettlebell Swings Goblet Front Squats Burpees *round for round with a partner
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DeadliftBuild to Heavy Set of 3 3 Rounds: 25 Deadlifts (135/95) 200 Meter Run 25 Wallballs (20/14) 200 Meter Run Barbell Club 1 Power Clean + 1 Hang Squat Clean Building Over 6 Sets For Load: 10-8-6-4-2 Bench Press 9-7-5-3-1 Power Clean  Sweat-X
3 Rounds of: 15 Cal. Anything 15 DB Hang Squat Cleans 15 Burpees to Plate *you go, I go partners. CrossFit 10 Rounds for Time: 5 Power Clean (135/95) 5 Deadlift (135/95) 5 Front Squats (135/95) 5 Shoulder-to-Overhead (135/95) *or 20 Rounds with a partner, round for round.  CrossFit
3 Rounds: 10 Clean and Jerks (135/95) 400 Meter Run  CrossFit
Back Squat 3 Sets of 5 AMRAP 12: 15 Kettlebell Swings (70/53) 30 AbMat Sit-ups 45 Air Squats Sweat-X 15-12-9-6 of: Calorie Anything DB Deadlifts Push-Ups x2 Abmat Sit-Ups  CrossFit
AMRAP 5: Buy-In: 35/25 Calorie Assault Bike Directly Into… 12 Deadlifts (185/135) 12 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 25/20 Calorie Assault Bike Directly Into… 9 Deadlifts (225/155) 9 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 15/10 Calorie Assault Bike Directly Into… 6 Deadlifts (275/185) 6 Lateral Barbell Burpees Sweat-X 3 Rounds of: 10 ea. DB Bent Over Row 20 sec. ea. Single Leg Hip Bridge 10 Wheel-Outs or 30 sec. Front Plank 15-12-9-6 of: Calorie AirBike KB SDHP Box Jump  CrossFit
21-18-15-12-9: Wallballs (20/14) Pull-ups Calorie Row 200 Meter Run* *After Each Round. 5 Total Runs. Sweat-X Tabata: AirBike rest 1min Lunges & Rope Slams rest 1min Row rest 1min Sandbag Cleans & Burpee rest 1min Abmat Sit-Ups  CrossFit
AMRAP 15: 60 Double Unders 20/15 Calorie Assault Bike 10 Push Jerks (165/110) Sweat-X 6 Rounds of: 10/8 Cal. Row 10 Push-Ups 10 Alt. DB Snatch *round for round with a partner  CrossFit
AMRAP 20: 15/12 Calorie Row 1 Round of "Strict Cindy" 1 Round of “Strict Cindy”: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats Barbell Club Building E2MOMx10: 3 Position Clean & Jerk *High Hang Clean + Jerk, Hang Clean + Jerk & Clean + Jerk. Focus is on speed and position practice not to top out heavy. Partner DT 10 Rounds of: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerk 155/105 *partners divide reps as desired  Sweat-X
3min AMRAP: :30sec. Calorie Anything 10 alt. DB Snatch rest 2 min 3min AMRAP: :30sec. Calorie Anything 15 DB Goblet Squat rest 2 min 3min AMRAP: :30sec. Calorie Anything 5 Burpee over DB CrossFit AMRAP 20: 7 Power Cleans (135/95) 7 Burpees 200 Meter Run |
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