Overhead Lunges
4 x 10
15, 12, 9, 6, 3
Chest to bar pull ups
Burpee box jump overs
Overhead Lunges
4 x 10
15, 12, 9, 6, 3
Chest to bar pull ups
Burpee box jump overs
Overhead Squat
4 x 8
AMRAP 8
15 Power Cleans (95/65)
15 Back Squat
15 Push Press
Overhead Squat
4 x 6
AMRAP 9
5 HSPU
3 Deadlift (255/175)
5 HSPU
6 deadlifts
5 HSPU
9 deadlifts
Etc…
Weighted Push ups
Work to heavy set of 3
In teams of 2 or 3
AMRAP 18
90 double unders
45 wallballs
30 KBS
Rotate every 30/15/10 reps
EMOTM 15
Snatch
Run 1 mile
Overhead lunges
4 x 10
AMRAP 12
6 clean & jerks (135/95)
9 Toes to bar
Overhead Squats
4 x 8
Ladder 5
2,4,6,8,10,etc…
Thrusters (115/75)
Chest to bar pull ups
Find 1RM deadlift
3 RFT
30 air squats
15 pull ups
10 shoulders to overhead (135/95)
Tackle individually or with a partner in the I go, you go format
50 RFT
1 strict HSPU
2 squat cleans (135/95)
3 burpees
Find 1RM Power Clean
10-9-8-7-6-5-4-3-2-1
KBS
Lunges, each leg
Run 100m after each set
Find 1 RM Front Squat
AMRAP 12
3 power snatches (135/105)
6 clean & jerks
9 chest to bar pull ups
54 double unders
*From the CrossFit Liftoff
Find 1RM Split Jerk
AMRAP 8
8 Push Press (115/75)
8 TTB
8 Box jumps
Front Squat | |||
6 x 2 @ 80% | |||
Complete 3 box jumps after each set | |||
In teams of two or three | |||
AMRAP 14 | |||
250m Sled Pull | |||
60 Push Ups | |||
60 Sit ups |
|
10:01 to 20:00 |
3 Rounds |
7 Thrusters (135/95) |
9 Power Cleans |
11 Burpees |
Power Clean | |
Work to a heavy single then do: | |
4 x 2 @ 90% | |
6 RFT | |
25 Wallballs | |
25 Sit ups
|
Front Squat | |
2 x 2 @ 100% | |
EMOTM 10 | |
Odd: Max Double Unders | |
Even: 15 TTB |
12 x :20 alternate with | |
Chin Ups and HSPU | |
5 Sets | |
2 Push Press + Split Jerk | |
3 Minutes to run 400m, | |
with remaining time do max | |
reps deadlift. | |
Rest 1 min. between rounds | |
Repeat x 4
|
Front Squat | |||
6 x 2 @ 80% | |||
Complete 3 box jumps after each set | |||
4 Rounds | |||
20 Wallballs | |||
15 Pull Ups |
12 x :20 alternate with | |
Chin Ups and HSPU | |
In Teams of 2 or 3 complete the following: | |
AMRAP 22 | |
750m Run | |
45 axle bar deadlifts (115/75) | |
30 axle bar lunges |
Power Clean | |
Work to a heavy single then do: | |
3 x 5 @ 85% | |
3 RFT | |
21 KBS | |
15 TTB | |
9 HSPU |
Front Squat | |
3 x 3 @ 95% | |
AMRAP 14 | |
100m Run | |
5 C2B Pull Ups | |
Thruster Ladder | |
M: 115-135-155-175-195 | |
W: 85-95-105-115-125 |
12 x :20 alternate with | |
Chin Ups and HSPU | |
3 Sets – HASP | |
3 Strict Press | |
5 Push Press | |
7 Push Jerk | |
AMRAP 7 | |
30 Double Unders | |
8 Burpee broad jumps (4ft) |
Front Squat | |||
6 x 2 @ 80% | |||
Complete 3 box jumps after each set | |||
10 x 50m sprint |
12 x :20 alternate with | |
Chin Ups and HSPU | |
AMRAP 20 | |
In teams of 2 or 3 complete the following: | |
250m Farmer Carry | |
14 Tire Flips |
Power Clean | |
Work to heavy single then do: | |
3 x 3 @ 85% | |
4 Rounds for max reps | |
1 min wallballs | |
30 sec pullups | |
1 min wallballs | |
30 sec HSPU |
Front Squat | |
4 x 4 @ 90% | |
AMRAP 5 | |
6 Burpee Box Jump Overs | |
7 KBS |
12 x :20 alternate with | |
Chin Ups and HSPU | |
3 Sets | |
With 60% of 1RM Press | |
Do max reps strict press + | |
max reps push press. | |
6 rounds | |
20 sec max double unders | |
40 sec max HPC (95/65) | |
20 sec rest |
Front Squat | |||
6 x 2 @ 80% | |||
Complete 3 box jumps after each set | |||
4 RFT | |||
20 Lunges | |||
15 Deadlifts (155/105) | |||
10 Burpees |
12 x :20 alternate with |
Chin Ups and HSPU |
AMRAP 20 |
1 – Thruster (165/110) |
2 – Muscle Ups* |
3 – Box Jumps (30/24) |
4 – TTB |
*Scale to ring dips |
3-Position Power Clean | |
Work to heavy set | |
5 Rounds For Time | |
250m Run | |
30 Push Ups | |
40 Sit Ups |