8 Rounds
8 Deadlift 60% of max
20 Double-unders
-Rest 30sec-

Skill: Mini core wod

Block Strength

5×5 Power Clean

3×10 Bent over row

3×5 Clean grip high pull

 

15min AMRAP
3 Power snatch
6 Back squat
9 Thruster
12 Hang clean
10 Bar facing burpees
12 Power snatch
9 Back squat
6 Thrusters
3 Hang clean

RX 95/65

Skill: Sally up/Sally down challenge

Block Strength: Pause full snatch 10 cycles

Endurance: 3x500m Row rest time it took to row

 

EMOM 20
5 pull-ups
7 push-ups
9 squats

*advanced weight vest*

Skill: wall walks (mini wod 5min amrap 3 wall walks 200foot shuttle run)

Block Strength

3×3 Deadlift 80%

3×10 T2R

4×5 Ring lowers

Endurance WOD: Run 1k then Row (time it took you to run 1k) then Run 1k

“Gwen”

15-12- and 9 reps

Clean & Jerk

*Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

Skill: 5/4/3/2/1/1/1 Front squat

*Building to one rep max*

Block strength

3×3 Strict press (80%)

2x Max reps pull-ups (rest as long as needed)

5×5 hspu

Endurance WOD: Run 2k

Partner Relay

10 Hang cleans 

10 S2O

10 S2O

10 Lunges

*there is also an individual scale*

Strength WOD

3×5 Power clean

15 Box jumps 40/30

Endurance WOD: 10x100m rest is time it takes to walk back

5min amrap
8 wall ball shots 20/14
5 pull-ups
rest 1min
2min amrap
double unders
rest 1min
5min amrap
8 sdlhp

5 burpees

skill: emom turkish get-ups

 

“Nancy”

5 rounds for time of:

400 meter run

15 Overhead squats (95 lbs)

Skill: Core tabata

Block Strength

5×5 Back squat 75%

4×8 Pistols

3×10 Weighted lunges 45/25

Endurance: Row 1,500

60 Push-ups
40 Cleans 135/95
30 Ring push-ups
20 Cleans 155/115
15 HSPU
10 Cleans 185/145

Skill: 1 rep max power clean

Block Strength

Deadlift 5×5 60%

3×10 Good mournings

Endurance: Run 1500m

 

CrossFit Total
Press (strict)
Back Squat
Deadlift

Complete each movement to find 1 rep max. Then add up weight to attain your CrossFit total!!

Endurance WOD: 2 Rounds Run 250 Row 500 Run 500 Row 250

“Roney”

Four rounds for time of:

Run 200 meters

135 pound Thruster, 11 reps

Run 200 meters

135 pound Push press, 11 reps

Run 200 meters

135 pound Bench press, 11 reps