Strength/Skill – Push Jerk 3-3-3-3-3
For time:
100′ D.B. Walking Lunge 45/25
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 75/45 pounds
25 L-pull-ups
50 Sit-ups
9 min EMOM 3×5 Strict Press 3×3 Push Press 3×1 Split Jerk 15 min Amrap 20/15 Cal Row 1 Rope Climb 2:1 20 T2B 1 Rope Climb 20/15 AAB Cal 1 Rope Climb
Strength – Back Squat 5-5-5-5-5 W.O.D. – 21-15-9 Box Jumps 24/20 Power Snatches -75/55 C2B Pull ups What is that stuff called CrossFit? How many times have you heard that question? I’ve been a CrossFit athlete for about four years now and there are two things that never pop into my head when this question…
Strength: 20 Min to Complete: 4 x 10 Single Arm Bench (each arm) 4 x 10 half kneeling single arm DB press (each arm) 4 x 8 DB Flys 4 x 12 Up Right Rows For time: 25 Burpee Over Bar 30 Thruster 75/55 25 Burpee Over Bar 30 Snatches 95/65 25 Burpee Over Bar…
Strength/Skill -Hang Clean: 3-3-3-3-3 3 cycles – AMRAP – 3 minutes: 3 hang cleans (135/93) 6 front rack walking lunges (135/93) 15 mountain climbers Rest 2 minutes between rounds. Cycles pick up where previous cycle left off.
7 sets for time: 3 Power Snatch 135/95 6 Push ups 9 air squats Rest 1 min
Strength/ Skill – Bench Press, Find your 3 RM 6 RFT: 10 Power Snatches, 75# (55#) 10 Bar facing burpees 100m Run