100ft Broad jump

7 Deadlift 225/135

21 Wall ball sit-ups

7 Deadlift 225/135

100ft Bear crawl

Run 300m w/med ball 20/14

25min AMRAP

30 Front squat 95/65

30 Box jump 24/20 Hold:overhead

30 Hang clean 95/65

30 Overhead walking lunge steps 45/25 Hold:deadlift

30 Push press 95/65

30 Pull-ups (adv 6 legless rope climbs) Holds: front rack

250m waiter carry 45/25 (trade off with partner)

*on 3-2-1 go the weight will be picked up and can not be set down until transitioning to waiter carry*

 

15 KB swings 70/53

12 Wall ball shots 20/14

7 T2B

7 KB headcutters 70/53

7 HSPU

12 Burpees

Skill: Team sprint plank holds

Block Strength:

Hand stand practice 10min 

Sled drag (heavy) 600m 3 rounds rest 1min

Run 400m

9 Clean and Jerk 185/110

50 Sit-ups

Run 400m

7 Clean and Jerk

40 Sit-ups

Run 400m

5 Clean and Jerk 185/110

30 Sit-ups

Run 400m

3 Clean and Jerk 185/110

20 Sit-ups

 

3 Power snatch 80% of 1rm

6 Push-ups

9 Air squats

Skill: Push Jerk 2/2/2/2/2/2

Block Strength: De-load week muscle up practice (adv 10min emom 5 muscle-ups)

Endurance: 3 Rounds Row 1k rest 2min 

Strict press 1 rep

Deadlift 1 rep

Back Squat 1rep

*Build up to max one rep of each movement then add together for your CrossFit total!!!*

After Party: Annie 50/40/30/20/10 Double-unders/Sit-ups

Endurance WOD: 2 Rounds run 250m/row 600m/run 600m/row 250m

21min AMRAP

15 Ring dips

20 Pistols

25 Push press 95/65

30 Air squats

 

6 Pull-ups (adv c2b)

6 KB squats 53/35 (adv 70/53)

6 KB lunges 53/35 (adv 70/53)

6 KB swings 53/35 (adv 70/53)

Sprint

6 SDLHP 53/35 (adv 70/53)

6 KB lunges 53/35 (adv 70/53)

6 KB squats 53/35 (adv 70/53)

6 Pull-ups (adv c2b)

Rest 1min

Block Strength 

Power clean 1/1/1/1 80%/90%/95%/100%

15min emom 2 reps @80%

22 Push press 75/55

11 BB Sit-ups

22 Box jumps

33 Push-ups (adv ring dips)

22 Back squats 75/55

11 BB Sit-ups

22 Burpees

Block Strength 

Deadlift 2/2/1/1 80%/90%/95%/100% (training max)

15min emom 2 reps @80%

Endurance: 5 Rounds 200m sled pull rest walk back 

Wall ball shots 20/14

Hang power cleans 125/85

Skill: 10min emom 10 KB halos/15 Russian twists 

Block Strength 

Hang squat snatch 3/3/3/3/3/3

Box Jump 4/4/4/4/4 (40/30)