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Main – CrossFit Weightlifting Deadlift (Deadlift 1 RM) Weightlifting Deadlift (EMOMx12: 5 reps) Odd: 5 Dead Lifts – you choose the weight Even: 5 Weighted Pull ups – you choose the weight (If you don’t have weighted pull-ups do 5 pull-ups or ring rows)…scale as needed. Endurance Metcon (Time) For Time: Row 10x250m, :30 rest […]

Main – CrossFit Weightlifting Power Clean + 2 Front Squats + Jerk EMOM 7: Power Clean + 2 Front Squats + Jerk Gymnastics Chest-To-Bar Pull-ups (EMOMx7: 5 unbroken C2B) Metcon “Surfer on Acid” (Time) “Surfer on Acid” 3 RFT: 400m Run 21 Burpees

Main – CrossFit Metcon (Time) 3×8 unbroken Hang Power Snatch for time, 115/85 ADV RX 135/95 “Mania” (Time) “Manion” 7 RFT: 400m Run 29 Back Squats, 135/95 – taken from the racks ADV RX no Racks Games Athletes Programming below Metcon (Time) 5-4-3-2-1 Clean and Jerks for time, 185/125 ADV RX 225/155 Metcon (Time) 3×8

Main – CrossFit Front Squat (7×5) Metcon (AMRAP – Rounds and Reps) AMRAP 7: 5 Deads, 275/185 10 Lateral Barbell Burpees Metcon (AMRAP – Rounds and Reps) AMRAP 12 20 second max effort prowler push – you choose load 40 Double unders :30 RestOne time down on the turf counts as 1 rep if you

Main – CrossFit Push Press (5×3) Metcon (Time) WOD EMOM for 20min Min 1: Row 200m Min 2: Sprint 100m Min 3: 20 Double Unders (40 singles)

Main – CrossFit Metcon (AMRAP – Rounds and Reps) Death by Power Cleans EMOM complete 1 more Power Clean, 135/95 For example, Min 1 complete 1 PC, min 2 complete 2 PC, min 3 complete 3 PC for as long as possible. Post scores as total rounds + partial reps on your last round. Metcon

Main – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.The 20# vest is optional for RX This can also be a partner WOD. Run a mile together (each person runs a mile together) then split up

Main – CrossFit Squat Snatch for Strength Abs and Cardio for WOD Squat Snatch (For every set of 3 minutes add 10lbs ) Squat Snatches EMOM in Sets of 3 min. For every set of 3 minutes add 10 pounds. Make your heaviest set of 2 reps on the last set of 3 minutes. EMOM

Main – CrossFit Deload Week. Back Squat (3×5 60%) Metcon (Time) 4 RFT 13 Push-ups 13 Pull-ups 50 DU

Main – CrossFit Metcon 16 RFT 1 Rope climb 10 Calorie row Then 100 KBS 32/24 Partner A does a rope climb while partner B rows 10 calories then once both athletes finished their task they switch. Partner A will row 10 calories and partner B will get one rope climb. They will together accomplish