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Main – CrossFit Weightlifting 1: Snatch Pull (12×3 3 position Snatch Pull) Snatch Pull EMOMx12: 3 Position Pause Snatch Pull at 1RM Snatch weight Pause for 3 seconds at each position then jump and shrug Pos. 1 – just below knees, work for vertical shins and back in full extension Pos. 2 – above knees, […]

Main – CrossFit Weightlifting Push Press (5×7, across) Metcon Metcon (Time) Cash-in: Overhead Squat Static Hold Accumulate 2:00 min total – 95/65 (For example: If you have to rest and put the bar down at 1 min and 30sec then you still have 30 sec to finish up your 2 min.) -then- 7 Rounds Guys

Main – CrossFit Weightlifting Front Squat (1 RM) Metcon Metcon (Time) 3 RFT: 400m Run 21 Pull ups 12 Hang Squat Snatches, 95/65 Optional Extra Strength Work Metcon (No Measure) Accessory Work 3 rounds of: 10 Hip Thrusts 10 Double KB Stiff Leg Deficit Dead Lifts 10 Double KB Bent-over Row You choose the weights.

Main – CrossFit Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups2) After the WOD 10-15 min of Mobility

Main – CrossFit Weightlifting Front Squat (3×3, across) Weightlifting The Big Clean Complex (1×1 log your heaviest weight and sets) 6 sets of the following Complex : High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press + High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push

Main – CrossFit Weightlifting 1) Lifting is optional. 2) If you can finish both within 1 hour then do WOD first. 3) ADV recommended to do weights first then WOD Snatch Pulls (5×1 Snatch Pull at 1RM Snatch weight) https://www.youtube.com/watch?v=Lny5dF4z228See video demo attached Snatch Shrugs (5×3 Snatch Power Shrugs at 1RM Snatch weig) https://www.youtube.com/watch?v=xuhq2gTUorYSee video

Main – CrossFit Weightlifting Back Squat (1 RM) Metcon Bench Mark 1 (Time) For time: 5 Clean and Jerks, 155/105 5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats) 1,500m Row 5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats) 5 Clean and Jerks, 155/105 ADV RX

Main – CrossFit Metcon Metcon (Time) 3 RFT: 30 Calorie Row 30 Wallballs, 20/14 30 Box Jumps, 24/20 2. Flexibility work on some variation (or several variations) for 10 minutes

Main – CrossFit Weightlifting Jerk (1 RM) Metcon Metcon (Time) With a partner complete 2 rounds of: 20 DeadLifts, 185/135 20 Sumo Deadlifts, 185/135 20 Stiff Leg Deadlifts, 185/135 20 Double Russian KB Swings, 32kg/24kg One partner completes all 20 reps of a movement while the other rests then switch.

Main – CrossFit Metcon Metcon (AMRAP – Reps) “Core Work” 4 Rounds AMRAP 30s sit-ups 30s rest 30s plank 30s rest 30s V-ups 30s rest Metcon Metcon (Time) Cash-in 30 Burpees 3 Rounds 10 KBS 24/16kg 25 DU 10 KBS 25 DU Cash-out 30 Burpees