Main – CrossFit

Turkish Get Up (3 x 3)

-Use kettlebell
– 3 set of 3 on each arm = 18 total reps (9 each arm)
15 Minutes cap on skill

Metcon (Time)

– 2009 Midwest regional WOD #2
– …

Main – CrossFit

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 15 Minutes
Partners alternate movements
15 Kettlebell swings 53/35
15 Power cleans 95/65
200m run

Teams of two alternate movements
Example
Partner # …

Main – CrossFit

Lynne (AMRAP – Reps)

TIPS for the day;

*There is a 40 minute time cap (Rest plenty so you are able to hit BIG working sets)

BENCH PRESS- SCALE options;
*If you are not able to …

All-levels CrossFit

Push Press (3x 5-3-1 wave)

3 waves (9 total sets)
Every :90 seconds perform
5-3-1- push press

Example of 1 wave;
1st :90 seconds = 5 push press
2nd :90 seconds = 3 push press
3rd :90 seconds …

All-Levels CrossFit

Front Squat (5×3)

5 sets
Every 2:00 minutes
Perform;
3- Front squats with a :03 second pause in bottom

*work on sitting tall, driving elbows up and getting aggressive speed from a static deep squat hold

TIP FOR …

Main – CrossFit

Dips & Core (Time)

15 minute CAP
3 rounds for load and skill
5- Dips (weighted)
10- russian twists with D-ball (over and back =1)
5- Dips (weighted)
10- weighted sit ups (use DB or double KB’s)…

Main – CrossFit

Snatch (7 x 2)

1- Power snatch plus OHS
then
1- Full snatch
new set every 2:00 for 7 rounds

Metcon (Time)

For time
Run 1000m (finger run)
3 Rounds
10 Overhead squat 95/65
12 Sumo deadlift …

Main – CrossFit

Mainsite inverted ring lower/ ring push-up (AMRAP – Rounds and Reps)

Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and …

Main – CrossFit

White (Time)

5 Rounds for time of:

3 Rope Climbs, 15′

10 Toes-To-Bar

21 Walking Lunge Steps, 45/25# plate Overhead

400m Run

– Scale 6 lay back climbs or 9 rope pull-ups

…

Main – CrossFit

Front Rack Lunge (5 x 8)

– Odd rounds (new set every (:90 seconds)
Alternating legs 8 total reps four on each side
– Use double racked Kettlebells

Box Jumps (5 x 3)

– Even rounds…