Main – CrossFit

Metcon (AMRAP – Reps)

Complete four rounds:

One Arm KB Thruster (right side round 1/3 left side 2/4) 53/35 lb – 40 seconds

Rest 20 seconds

Ring Row – 40 seconds

Rest 20 seconds

One Arm KB …

Main – CrossFit

Overhead Squat (5×5)

new set every 2 minutes
ramp up to a heavy set of 5

Metcon (Time)

5 Rounds for Time
7 Deadlifts 225/135
35 Double Unders
Extra Credit
10 Mintues
Every Minute on the Minute …

Main – CrossFit

Muscle-ups (3 max efforts)

Muscle-ups

Progressions
Band kipping on low rings
Band muscle up transitions
high ring swing + kip

Once you’ve completed progressions attempt 3 sets of max muscle ups or complete 3 x sets of …

Main – Olympic Weightlifting

30-20-30 w/ Bands (No Measure)

30 Air squats
20 Rollovers
30 Overhead squats
w/ Bands
:2 Down
:2 Up

Clean complex (No Measure)

AMRAP 5 Minutes
Power clean 95/65
Front squat
High hang clean (squat)
Hang …

Main – CrossFit

Bench Press (5×5)

new set every 2 minutes
ramp up to a heavy set of 5

Metcon (Time)

5 Rounds for Time
9 Double Kettlebell Clean and Jerks 53s/35s
12 Toes to Bar
Extra Credit
10 Minutes…

Main – CrossFit

Handstand Push-ups

20 minutes

Handstand push-ups progressions;
-tripod
-tripod to headstand hold
-tripod kip out to plank
-tripod kip out to wall
-kipping HSPU

3 x max reps after warming up and progressions

SCORE= best set

Metcon

Main – CrossFit

Power Clean (4 x 3)

Lock in a load approx 80% of 1 rm for all 4 sets of 3
– Olympic triples no touch and go
New set every 2:00

Metcon (Time)

For time:
15 Thrusters …

Main – CrossFit

Team 5k Row (No Measure)

Teams of 3
Each athlete rows 1:00 intervals
:05 second transition
Rotate 1 minute intervals in order until 5000m is completed

Metcon (AMRAP – Reps)

In front of a clock set for …