50 Box Jumps
50 Kettlebell Swings
50 Thrusters
50 Double Unders
50 Wall Balls
50 Overhead Squats
50 Sit-ups
50 Front Rack Lunges
50 Burpees
50 Gobble Squats
Rx+ – 30/24, 2/1.5, 115/80, 20/14, GHD Situps
Rx – 24/20, 2/1.5, 95/65, 20/14
Advanced – 24/20, 1.5/1, 80/55, 16/10
Beginner – 20/20, 1/25#, 65/45, 14/10
Clean & Jerk 65%x2+1, 70%x2+1, 75%x2+1, 80%x2+1, 2+1RM (2 cleans + 1 complex max) Deadlift 10 reps@ 55% 10 reps@ 60% 8 reps @ 65% 6 reps @ 70% 4 reps @ 75% of 1RM 10 Min EMOM: Odd-10 Strict HSPU Even- 4 TGU 53/35
Awesome Fran!!!!!!!! Strength/Skill – Handstands, HSPU’s, Handstand Walks 15 min A.M.R.A.P. 5 Inverted Burpees 10 Hang Power Snatches 95/65 15 Ring Push-ups CrossFit Kryptonite Scott DeTore
Back Squats 3 reps @ 60% 3 reps @ 65% 3 reps @ 70% 2 reps @ 75% 2 reps @ 80% 2 reps @ 85% with 2 sec pause at bottom 3 rounds for time: 12 Power Snatches 135/95 6 Muscle Ups /Scale 9 BMU/ 12 C2B 12 Overhead Squats 6 Muscle Ups
Deadlifts 6 sets Sets 1-3: 5 reps @ 40,50,60%o of 1RM Set 4-6: Working sets: 3 reps @ 70,80, 85% 0f 1RM 50 Wall Balls 20/14 20 Power Cleans 135/95 50 Wall Balls EMOM 3 Burpees
15 min AMRAP 10 HSPU 10 M/U 10 Thrusters 95/65 Strength/Skill: 15 min to find your 1RM Deadlift 10 min EMOM odd 5 Deadlifts @ 70% even 5 Weighted Dips
Every 5 minutes for 25 minutes 5 Bench Press (as heavy as possible) 25 Toes to Bar/scale 35 weighted sit ups As many D/U’s in the remaining time