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Main – CrossFit Weightlifting Floor Press (6 x 2 at 85% – 95% of your Max) Take a 3 to 5 minute rest in between sets. Metcon Metcon (AMRAP – Rounds) EMOM for as long as possible: 3 Power Cleans + 3 Front Squats+ 1 Jerk, 155/105 If you complete 10 rounds, add one rep […]

Main – CrossFit Weightlifting EMOM for 5 min: 2 Squat Snatches Work on catching the bar in squat position. Pick a weight that is not too heavy and not too light. Squat Snatch (5×2 ) Weightlifting Power Clean + Hang Squat Clean + Jerk (work up to heavy 1×1) Metcon Metcon (Time) “Sandwich” 50 Wall

Main – CrossFit Weightlifting Back Squat (1×5@60%, 1×5@70%, 1×5@75%, 1×5@80%) Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP: 200m Overhead Plate Carry 45/25# 10 Pull-ups 20 Lateral Plate Jumps (each jump counts as 1 rep – touch plate on top) 5 Wall Walks

Main – CrossFit EMOM 10min: 1 PC + 1 HSC + 3 FS (5 x 1) EVEN: 1 Power Clean + 1 Hang Squat Clean + 3 Front Squats ODD: 3 MU (scaled: 3-5 ring dips) Metcon Metcon (Time) Partner WOD 2,000k Row 21-15-9 KBS 32/24kg BurpeesOne rower per team. Each team member needs to

Main – CrossFit Weightlifting Deadlift (6×4 across) Metcon Metcon (Time) 5 RFT: 12 BJ, 30/24″ Step ups are allowed 9 HSPU 6 Burpees Scaled HSPU 15 push-upsRX HSPU is 35lb plates under hands

Main – CrossFit Metcon (Time) 5×35 unbroken Double unders for time 10 min time cap Scaled: work on your DU Pull-up Progression Pull-ups (7×3) C2B Accessory Work 7 sets of the following pull up complex: Guys: 3 Strict C2B Pull ups + 3 Strict Pull ups + 3 Kipping C2B Girls: 2 Strict C2B Pull

Main – CrossFit Weightlifting Thruster (EMOMx8: ) EMOMx8 Min 1: 50# under 1RM Min 2: 40# under 1RM Min 3: 30# under 1RM Min 4: 20# under 1RM repeat for two rounds of 4 for a total of 8 minutes. Just log the weight you do for minute 4. Metcon Metcon (Time) 1 RFT: 800m

Main – CrossFit Endurance Metcon (Time) Rowing 10x200m, :30 rest Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Power Cleans, 135/95 200m Run after every set of PC

Main – CrossFit Metcon 1: Metcon (AMRAP – Rounds and Reps) 1. AMRAP 15:00 min 10 T2B 15 BJ, 24/20″ 20 Wall Balls, 20/14 Weightlifting 2: Front Squat (EMOM 5:00min Get 3 Front Squats) Extra work if you want an after WOD Metcon (No Measure) Accessory Work 2 rounds NOT for time of: 5 Glute

Main – CrossFit Weightlifting Floor Press (4×8 close grip and use same weight for all sets) Metcon “Surfer on Acid” (Time) “Surfer on Acid” 3 RFT: 400m Run 21 Burpees Extra work if you want an after WOD Squat Clean Thruster (EMOMx7: 2 Squat Clean Thrusters)