Main – CrossFit

Hang Power Clean (5 x 3)

New set every 2:00
Progressive

Metcon (Time)

3 Rounds
Run 200m
10 Pull-ups
8:00 min cap
5:00 min break starts after 8:00 min cap
Score both mini WODS separately

Metcon (Time)

Main – CrossFit

Front Squat (3 x 5)

Use your 3 x 3 loading from last week
If you missed the 3 x 3 use approx 80% of 1 rm or set a baseline

Metcon (AMRAP – Rounds and Reps)

Main – CrossFit

20 Minute Barbell Complex (AMRAP – Rounds and Reps)

As many rounds as possible in 20 minutes
1 Deadlift 185/115
1 Power clean
1 Front squat
1 Split Jerk

…

Main – CrossFit

Loredo (Time)

6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run…

Main – CrossFit

Metcon (No Measure)

Skill
10 Minutes
Odd Minutes 10 Russian swings (Heavy)
Even minutes 10 Box Jumps 24/20

Metcon (Time)

For Time
7 Rounds
10 Wallball 20/14
7 Pull-ups

…

Main – CrossFit

Tabata Double Unders (AMRAP – Reps)

8 Rounds
:20 on
:10 off
Double unders

– Score your worst rounds of double unders

Metcon (Time)

As many rounds as possible in 20 minutes of:
7 Back squats 135/85…

Main – CrossFit

Bench Press (3 x 3)

Add 5-10 lbs from last weeks 3 x 5
Use the same loading across all 3 sets of 3
New set every 2 minutes

Mainsite inverted ring lower/ ring push-up (AMRAP –

Main – CrossFit

Pull-up/ Dips 5’s (No Measure)

5- pull-ups (normal)
5- dips
5- chin ups (double underhand grip)
5- dips
5- pull-ups (wide)
5- dips
5- pull-ups (narrow)
5- dips
5- pull-ups (switch L)
5- dips
5- pull-ups (switch …

Main – CrossFit

Front Squat (3 x 3)

Warm-up to a heavy set of 3 reps (5-10lbs) heavier than last weeks 3 x 5

Use the same loading across all 3 sets of 3 (do not progressively ramp up!)

New …