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Main – CrossFit Push Press (10 x 3 across) Same weight for all sets. If you change the weight for any of the sets make sure you edit the sets in WODify. Metcon Metcon (Time) Partner WOD 4 Rounds 100m Sled Push, 180#/125# 20 Kettlebell Swings, 32/24kgIf we have a team of 2 guys or […]

Main – CrossFit Weightlifting Back Squat (10 x 3 65% – 75%) Metcon Metcon (Time) 21-15-9: Squat Snatches, 95/65 C2B Pull ups Optional Extra Strength Work Shoulder Press (5×5 Increase each set )

Main – CrossFit Weightlifting Sumo Deadlift (Establish 1 Rep Heavy or Max) Metcon Metcon (Weight) EMOM x 15: Min 1: 6 Sumo Dead Lifts at 60% of 1RM Min 2: :40 Hollow Hold Min 3: 30 Shoulder touches (each touch counts as one)

Main – CrossFit Weightlifting Push Jerk (EMOM 7min: 1 Push Jerk & 1 Split Jerk ) OFF the Rack Metcon Metcon (Time) Happy 20th Birthday Charles 3 RFT 7 Clean & Jerks 135/95 9 T2B 400m Run

Main – CrossFit Metcon The Admiral (Time) 3 RFT: 20 Burpee Pull ups – bar should be about 6′ above max reach 20 Front Squats, 155/105 20 Box Jumps, 24/20″ Weightlifting Floor Press (10×3 increase weight each set)

Main – CrossFit Weightlifting Back Squat (EOMOM 10 min: 7 Back Squats) Every Other Minute On the Minute: 7 Back Squats. Metcon Metcon (Time) 25-20-15-10-5 Wallballs (30, 20#) Power Snatch (95, 65#)

Main – CrossFit Weightlifting Deadlift (2 x 10 Deadlift) Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 7 OHS 135/95 40 Sit-ups 7 C2B Pull ups

Main – CrossFit Weightlifting Floor Press (5-4-3-2-1 Increase weight as you decrease reps) After strength is finished do: 2×20 push-ups Metcon Black & Blue (Time) “Black & Blue” 5 RFT: 10 Power Cleans, 135/95 10 Burpees Extra work if you want an after WOD Chest-To-Bar Pull-ups (7 x 6) 7 sets of 6, :50sec rest

Main – CrossFit Weightlifting Push Press (6×4 Push Press) Metcon Metcon (Time) 30 Burpee Box Jumps, 24/20 400m Run 15 Power Snatches, 115/75 800m Run 15 Power Snatches, 115/75 400m Run 30 Burpee Box Jumps, 24/20

Main – CrossFit Weightlifting Back Squat (Back Squat 5×7 across) Metcon Metcon (Time) 100 KB Swings 24/16kg 30 Thrusters 115/75# 50 KB Swings 24/16kg 15 Thrusters 115/75#