Main – CrossFit Weightlifting Muscle Snatch (Work up to 1×1) A. Work up to a heavy Muscle Snatche Snatch Balance (Work up to 1×1) Work up to a heavy Snatch Balance Power Snatch (Work up to a heavy Snatch 1×1) Metcon Metcon (Time) 21-15-9 Dead Lifts, 225/155 400m Run
Main – CrossFit Gymnastics Chest-To-Bar Pull-ups (EMOMx6: 7 unbroken C2B) Metcon Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double undersRX Box Jump
Main – CrossFit Weightlifting Overhead Squat (EMOMx8: 3 OHS) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: 30 Overhead Plate Lunges, 45/25 25 Deads, 185/135 20 T2B 200m Run
Main – CrossFit Weightlifting Clean and Jerk (EMOMx10: ) EMOMx10: Power Clean + Hang Squat Clean + Push Jerk + Split Jerk Gymnastics Chest-To-Bar Pull-ups (C2B EMOMx7: 6 unbroken C2B) Metcon Metcon (Time) 3RFT: 400m Run 10 Front Squats, 135/95 50 Double unders ADV RX Front Squats 185/135 Games Athletes Programming below Metcon (Time) WOD
Main – CrossFit Weightlifting Snatch Complex (Power Snatch + Hang Squat + Squat Snatch) Work up to heavy set of: Power Snatch + Hang Squat Snatch + Squat Snatch Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12: up ladder of 5-10-15-20-25-30… Wall Balls 30/20 – as high as possible. 5 Hang Power Clean, 165/115
Main – CrossFit Weightlifting Deadlift (Deadlift 1 RM) Weightlifting Deadlift (EMOMx12: 5 reps) Odd: 5 Dead Lifts – you choose the weight Even: 5 Weighted Pull ups – you choose the weight (If you don’t have weighted pull-ups do 5 pull-ups or ring rows)…scale as needed. Endurance Metcon (Time) For Time: Row 10x250m, :30 rest
Main – CrossFit Weightlifting Power Clean + 2 Front Squats + Jerk EMOM 7: Power Clean + 2 Front Squats + Jerk Gymnastics Chest-To-Bar Pull-ups (EMOMx7: 5 unbroken C2B) Metcon “Surfer on Acid” (Time) “Surfer on Acid” 3 RFT: 400m Run 21 Burpees
Main – CrossFit Metcon (Time) 3×8 unbroken Hang Power Snatch for time, 115/85 ADV RX 135/95 “Mania” (Time) “Manion” 7 RFT: 400m Run 29 Back Squats, 135/95 – taken from the racks ADV RX no Racks Games Athletes Programming below Metcon (Time) 5-4-3-2-1 Clean and Jerks for time, 185/125 ADV RX 225/155 Metcon (Time) 3×8
Main – CrossFit Front Squat (7×5) Metcon (AMRAP – Rounds and Reps) AMRAP 7: 5 Deads, 275/185 10 Lateral Barbell Burpees Metcon (AMRAP – Rounds and Reps) AMRAP 12 20 second max effort prowler push – you choose load 40 Double unders :30 RestOne time down on the turf counts as 1 rep if you
Main – CrossFit Push Press (5×3) Metcon (Time) WOD EMOM for 20min Min 1: Row 200m Min 2: Sprint 100m Min 3: 20 Double Unders (40 singles)