10 S2O
15 Front squat
20 Hang clean
25 Back Squat
15 Burpees
25 S2O
20 Front squat
15 Hang clean
10 Back Squat

Strength WOD

Power Clean 3×5 65%/75%/85%

5×10 Chins (narrow grip)

5×15 Push ups

8 Rounds 

100m Sprint 

Rest 60sec

Strength WOD

3×5 Snatch Press

10×1 Snatch Balance 

10×1 Squat Snatch 

5 rounds of 3min AMRAP
3 Squat clean 135/95
9 Push up
12 Sit up

Rest 1min

Strength WOD

3×5 Deadlift (65%/75%/85%)

5/12 Good mourning

5×12 Hanging leg raise 

“Fight Gone Bad!“

 Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

 

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Strength WOD

Strict press 3×5 65%/75%/85% of 1rm

Dips 5×10

Chins 5/10

Open Gym 

8 Ronds
8 Push jerk 185/135
20 Double unders
Rest 30 sec

13 min AMRAP
3 HSPU
6 Box jump 24/20
9 T2B

Skill: 5×5 Push Jerk (60% of max)

5 Rounds
12 Front squat 135/95
15 Jumping pull ups

Skill: Clean 1/1/1/1/1

30min AMRAP
17 Wall ball push ups
34 Sit ups
17 KB jacks
400m Run

Crossfit Total
Strict Press
Back Squat
Dead Lift

Max one rep of each