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Main – CrossFit Weightlifting Deadlift (10-8-6-4-2) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8: 3 Power Cleans (135/95), 3 Calorie Row 6 Power Cleans (135/95), 6 Calorie Row 9 Power Cleans (135/95), 9 Calorie Row 12 Power Cleans (135/95), 12 Calorie Row Continue pattern, adding 3 reps each round, until time is called. Score […]

Main – CrossFit Weightlifting Back Squat (10×3, 65%) Metcon Metcon (Time) Partner WOD 2 Rounds For Time: 20 Push-ups 40 Squats 20 Handstand Push-ups 20 Pistols, alternating 40 Pull-ups 20 Kettlebell swings 32/24kg 4 Ring Muscle-ups Scales: HSPU – 6 wall walks If you don’t have MU go back to the beginning. One person works

Main – CrossFit Metcon Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″ Mobility

Main – CrossFit Weightlifting Hang Snatch (Work up to a heavy single) Metcon Metcon (Time) 3 RFT: 15 Hang Clean, 135/95 50 Double unders 12 Hang Clean, 135/95 50 Double unders 9 Power Clean, 155/105 50 Double unders 6 Power Clean, 185/135

Main – CrossFit Metcon Metcon (Time) 5 rounds of: 3 Strict HSPU 6 Strict T2B 12 Air Squats 18 Cal Row RX T2B from guys from the high bar and HSPU 35lb plates with abmat Metcon Metcon (10 Rounds for reps) EMOMx20 Odd: 100m Run Even: 10 Ring Dips RX is from the rings

Main – CrossFit Weightlifting Front Squat (6×6, across) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: 10 Snatches 135/95 15 Calorie Row Rest 90 seconds between rounds. ADV RX 10 1-arm Snatches (5/side), 32/24kg

Main – CrossFit Weightlifting Clean Complex 2 Clean Deadlift pausing at the knees + Hang Squat Clean + Squat Clean – work up to a heavy single Metcon (Time) 3 RFT: 500m Row 30 Box Jumps, 24/20 20 Push Press, 115/80

Main – CrossFit Weightlifting Deadlift (12×2 70%) Metcon Metcon (AMRAP – Reps) In Teams of 2, 2 rounds: 2:00 Air Squats 2:00 Deadlifts (185/135) 2:00 Hand Release Pushups 2:00 T2B One athlete holds a Static Hold while other accumulates reps. For RX: push-ups are not the worm, hips come off the floor first. Air Squats

Main – CrossFit Weightlifting Power Clean (1 RM) Metcon Metcon (Time) 21-15-9 Power Clean, 155/105 Bar Facing Burpee

Main – CrossFit Skill Work Handstand Walk (Practice Handstand Walking for 10-15 minutes) Metcon Metcon (Time) 3 RFT 10 KB Push Press, 32/24kg 10 Box Jump, 30/24″ Metcon (Time) 100-80-60-40-20 Double unders 25-20-15-10-5 AbMat sit-ups ADV RX 25-20-15-10-5 GHDSU