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Main – CrossFit Weightlifting Power Snatch (Work up to 1 RM) Metcon “Squating Elizabeth” (Time) 21-15-9: Squat Cleans, 135/95 Ring DipsRest 3-4 hours before next WOD Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-upsIf you can do two WODs today take 3-4 hours between WODs. If you can only do one then pick […]

Main – CrossFit Weightlifting Deadlift (40%x5, 50%x5, 60%x3, 70%x3, 80%x3, 90%xMR) Add 10lbs to your max. Work off of 90% max. Endurance 2 Rounds: 500m Row 400m Run Rest exactly 2 minutes between rounds. Metcon WOD (Time) 5 Rounds 10 V-ups 10 Ground to Overhead 95/65

Main – CrossFit Weightlifting Push Press (40%x5, 50%x5, 60%x3, 70%x3, 80%x3, 90%xMR) Work off of your 90% max. Last set get MR. Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsgirl RX weight is 35#

Main – CrossFit Weightlifting Clean Complex (Work up to a heavy Set of: SC + FS + Jerk) Work up to a heavy set of: Squat Clean + Front Squat + JerkThe entire set is done without dropping the bar. You can push jerk or split jerk. Metcon WOD (AMRAP – Reps) 3 rounds 45

Main – CrossFit Weightlifting Back Squat (40%x5, 50%x5, 60%x3, 70%x3, 80%x3, 90%xMR) Work off of your 90% max. Metcon WOD (Time) 5 Rounds: 10 T2B 8 Thrusters 95/65 12 Front Rack Lunges 95/65 200m Run

Main – CrossFit Weightlifting Front Squat (1×5 45%, 1×3 55%, 1×5 65%, 1×5 75%, MR @ 85%) Metcon “Ogar Strong” (AMRAP – Rounds and Reps) AMRAP 14 min: 3 TNG Snatches 95/65 12 Wall Balls 20/14 Girls 9ft line ADV RX AMRAP 14 min 3 TNG Snatches 95/65 1 MU 12 Wall Balls 20/14

Main – CrossFit Skill DU and Handstand Holds Metcon WOD (Time) 4 rounds 200m Run 20 Pistols 20 HR Push Ups 20 Walking Lunge 20 sit-ups scale pistols with a band or do air squats

Main – CrossFit Weightlifting Floor Press (1×5 45%, 1×3 55%, 1×5 65%, 1×5 75%, MR @ 85%) Metcon WOD (Time) 4 Rounds 15 Burpee C2B Pull-ups 400m Run ADV RX 4 Rounds 7 Burpee MU 400m Run

Main – CrossFit Weightlifting Hang Clean (8 minutes EMOM Hang Clean) Go from above the knee. Add weight every minute to work up to a heavy single. Log the heaviest set and how many sets you did at that weight. Metcon Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps,

Main – CrossFit Weightlifting Back Squat (1×5 45%, 1×3 55%, 1×5 65%, 1×5 75%, MR @ 85%) Metcon Happy Belated Birthday Joey! (Time) 6 Power Snatches 135/95 6 Pull ups 200m run 6 Squat Cleans 135/95 6 Pull ups 200m run 6 Front Rack Walking lunges 135/95 6 Muscle ups (6 pull ups) 200m run