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Main – CrossFit Weightlifting Clean and Jerk (EMOM) EMOMx9: Min 1: 3 reps at 50# under PR Min 2: 2 reps at 40# under PR Min 3: 1 reps at 30# under PR Repeat 2 more times Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull […]

Main – CrossFit Metcon 9/11 (Time) 2001m Row 11 Box Jumps 11 Thrusters 135/95 11 Burpee C2B 11 Power Cleans 135/95 11 HSPU 11 KBS 32/24 11 T2B 11 DL 275/195 11 Push Jerks 135/95 2001m Run

Main – CrossFit Weightlifting 1: Back Squat (3×3, across) 2: Deadlift (10-8-6-4-2, climbing) Metcon 3: Metcon (Time) Row 4x750m, 1:30 Rest

Main – CrossFit Metcon Metcon (Time) Sprints 200m Run, rest equal time 400m Run, rest equal time 600m Run, rest equal time Repeat this cycle for three rounds. ADV RX after the WOD Only if there is time to complete or come to a later class time. Metcon (Time) 3 RFT 25m KB Front Rack

Main – CrossFit Weightlifting Front Squat (5×5, across) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10: 50 Burpees over the Bar 30 Power Snatches (135/95) 10 Muscle-Ups

Main – CrossFit Box Squats (10 x 2, across) Metcon Metcon (Time) 7 Rounds 7 C2B Pull ups 7 Push Jerks, 155/105 7 Burpees ADV RX 2 Ring Muscle ups in place of C2B

Main – CrossFit Weightlifting Overhead Squat (Build to a heavy single) Hang Squat Snatch (Build to a heavy single) Metcon Metcon (Time) Row 5x300m Row, 1 minute rest between rounds

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.