 CrossFit
AMRAP 5: Buy In: 100 Double Unders 12 Front Squats (95/65) 4 Burpee Box Jump Overs (24/20) rest 5 Minutes AMRAP 5: Buy In: 100 Double Unders 8 Front Squats (115/80) 4 Burpee Box Jump Overs (24/20) rest 5 Minutes AMRAP 5: Buy In: 100 Double Unders 4 Front Squats (135/95) 4 Burpee Box Jump Overs (24/20) Sweat-X 4 Rounds of: 10 DB Bench Press 10 ea. Single Leg KB Deadlifts 20 sec. ea. Side Plank 10-8-6-4-2 of: Cal. Anything DB Hang Power Cleans DB Front Squats Open Prep 1. Class WOD 2. Accessory Work 3 Sets: 12 Romanian Deadlifts 12 Dumbbell Rows (Each Side) 40 Banded Pull-Aparts 3. Row Recovery 3,000m Easy Row
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 CrossFit
4 Rounds: 21/15 Calorie Assault Bike 14 Toes to Bar 7 Clean and Jerks (155/105) Sweat-X Tabata: Row Rest 1min Burpee Rest 1min AirBike Rest 1min Abmat Sit-Ups Open Prep 1. Ring or Bar Muscle-Ups 7 Rounds: :20 Seconds Max Ring Muscle-ups :40 Seconds Rest 2. Conditioning 4 Rounds: 21/15 Calorie Assault Bike 14 Toes to Bar 7 Clean and Jerks (155/105) 3. Midline Nor for Time: 4 Sets: 9 Pausing Hip Extensions (Hold 5 count) 15 GHD Sit-Ups 21 Cal. Row Optional 5x 10m Handstand Walks  CrossFit
Back Squat 3 Sets of 5 3 Rounds: 50 Air Squats or 20 Alt Pistols 35 Push-ups 20/15 Calorie Row *Pistols are for competition practice... Sweat-X 3 Rounds of: 10 Cal. AirBike 10 Alt. DB Snatch 10 Slamball 20 Lateral Jumps *round for round with a partner Open Prep 1. Snatch Primer On the :90 Seconds x 3 Rounds @ 40%: 3 Power Snatch 2 Hang Squat Snatch 1 Squat Snatch 2. Low Hang Snatch 3×2 @ 70% 2×2 @ 75% 2×2 @ 80% Low hang is just above floor, but not touching. Stand the bar tall, and lower to just above floor. 3. Back Squat 5 Reps @ 82% 2 Reps @ 87% 5 Reps @ 82% 2 Reps @ 90% 5 Reps @ 82% 2 Reps @ 93% 4. Class WOD  Sweat
5 Rounds: 20 Abmat Sit-Ups 20 Back Step Lunges 40m KB Farmers Carry Open Prep Class AMRAP 20: 50 Wallballs (20/14) 50 Double Unders 40 Box Jumps (24/20) 40 Toes to Bar 30 Chest to Bar Pull-ups 30 Burpees 20 Cleans (145/100) 20 Jerks (145/100) 10 Snatches (145/100) 10 Ring Muscle-ups  CrossFit
Teams of 2: AMRAP 20: 3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs 6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs 9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs ….. Kettlebell: (24/16) Box Jump Overs (24/20) Wallballs (20/14) Sweat-X 20-15-10-5 of: Cal. Row DB Deadlifts DB Hang Squat Clean DB Push Jerk *you go, I go partners. Open Prep Recovery or catch-up day. Don't forget about tomorrows Open Prep class at 10am.  CrossFit
For Time: 21 – 15 – 9: Row Calories Thrusters (95/65) 15 – 12 – 9: Bike Calories Hang Squat Cleans (95/65) 12 – 9 – 6: Lateral Burpees Over Bar Overhead Squats (95/65) Sweat-X 4 Rounds of: 6 Chin-Ups 8 DB Bench Press 12 V-Ups 15 Cal. Anything Open Prep 1. Strict Handstand Push-ups AMRAP 7: 20 Double-Unders, 1 Strict Handstand Push-ups 20 Double-Unders, 2 Strict Handstand Push-ups 20 Double-Unders, 3 Strict Handstand Push-ups Climb until cap is reached 2. Front Squat 3 Reps @ 82% 1 Rep @ 87% 3 Reps @ 82% 1 Rep @ 90% 3 Reps @ 82% 1 Rep @ 93% Rest as needed between 3. Class WOD  CrossFit
5 Rounds of: 1min- Calorie AirBike 1min- Chest to Bar Pull-Ups 1min- Alternating Dumbbell Snatches (50/35) 1min- Rest *Total of reps + cal. Lowest round is your score. Sweat-X 5 Rounds of :30 Seconds Work/ :30 Seconds Rest Row Sandbag Squat Cleans Skip 1 Min Rest Open Prep Catch-Up day or active recovery.  CrossFit
Teams of 3 10-1 of: Deadlift 275/185 Bench Press 185/115 Squat Cleans 135/95 Sweat-X 3 Rounds of: 10 ea. DB Bent Over Row 20 sec. ea. Side Plank 30 sec. ea. Front Plank 15-12-9 of: Cal. Bike Alt. DB Snatch x2 Abmat Sit-Ups Open Prep 1. Barbell Cycling 5 Rounds: :25 Seconds – AMRAP Clean & Jerks (135/95) Rest :35 Seconds 2. Strength Endurance Team Linda Class WOD 3. Conditioning 5 Rounds of: 10 Toes-to-Bar 15/12 Cal. AirBike  CrossFit
5 Rounds of: AMRAP 4: 30/20 Calorie Row 15 Burpee over Erg AMRAP 10 Meter Shuttles rest 4 minutes Sweat-X 3-5 Rounds of: 10 Chest to Ring 10 Kettlebell Swings 10 KB Goblet Squats 10 Toes-to-KB 10 Box Jumps 10 Burpees *you go, I go partners Open Prep 1. 10x EMOM: Odd: 2 Rope Climbs Even: :30 Seconds Max Reps Handstand Push-ups 2. Class WOD 3. 3 Rounds of: 15 GHD-Situps 20 GHD Hip Extensions  CrossFit
Build to heavy Hang Squat Snatch 9min AMRAP: 10 Hang Squat Snatch 75/55 30 Double Unders Sweat-X 15-12-9 of: Cal. Anything DB Deadlifts DB Push Jerk Slamball *you go, I go partners Open Prep 1. Hang Squat Snatch Build to a Heavy Single 2. Conditioning AMRAP 10: 10 Hang Squat Snatches (75/55) 30 Double Unders 3. Back Squats 5 Reps @ 82% 2 Reps @ 85% 5 Reps @ 82% 2 Reps @ 88% 5 Reps @ 82% 2 Reps @ 91% 4. Chest to Bar Pull-ups For Time: 9-12-15 Unbroken Chest to Bar Pull-Ups Rest 2:00 For Time: 6-9-12 Unbroken Chest to Bar Pull-Ups |
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