Main – CrossFit

Metcon (Time)

Teams of 2
21-18-15-12-9-9-12-15-18-21
Deadlift 135/85
Box Jump 24/20
Burpee

Teammates alternate movements
ex
P1 Deadlift 21
P2 Box jump 21
P1 Burpee 21
P2 Deadlift 18
P1 Box Jump 18
P2 Burpee 18
.…

Main – CrossFit

Metcon (Time)

For time
30 Clean and jerks 135/85
30 Snatch 115/75
30 Thruster 95/65
Strip weight between each movement
Complete all three movements for one total time

…

Main – CrossFit

Warm-up #1 (No Measure)

4 Rounds
:15 Low jump (onto 45lbs plate)
:15 Push-up
:15 Ab mat sit-up
:15 Alternating lunge
Then
30 Air squat w/ bands
20 Roll overs
30 Overhead pvc squats with bands
Then…

Main – CrossFit

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 12 minutes
12 Burpees
40″ Overhead walking lunge 45/25
12 Box Jumps 24/20
40″ Overhead walking Lunge

L-2 Extra credit

Back squat
2-2-2-2-2
New set …

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

Hang Power Clean (30 x 1)

1 Hang power clean ever …

Main – CrossFit

Metcon (Time)

5 Rounds
7- Thrusters 95/65
9- Toe to bar
11- American swings 53/35
Rx plus 115/75
70/44

L-2 Extra credit

Deadlift
2-2-2-2-2
New set every 2:00

Row 500 x 4
1:00 rest between efforts

…

Main – CrossFit

Warm-up #1 (No Measure)

4 Rounds
:15 Low jump (onto 45lbs plate)
:15 Push-up
:15 Ab mat sit-up
:15 Alternating lunge
Then
30 Air squat w/ bands
20 Roll overs
30 Overhead pvc squats with bands
Then…

Main – CrossFit

Warm-up #2 (No Measure)

Lunge 2x
Bear Crawl 2x
Crab Walk 2x
Cartwheel 2x
(length of the rig 40′)

Then 30/20/30 w/ bands

Tabata :20/:10 x 16
Jump Rope
Air Squat
Alternate Exercises

Metcon (Time)

5 Rounds…

Main – CrossFit

Sean (Time)

10 Rounds for Time of:
11 Chest-To-Bar Pull-ups
22 Front Squats, 75#
Womens weight #55
Scale as needed

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