Main – CrossFit

Strict pull-up (3, 5, or 7 depending on skill or strength level)

15 minutes for quality
– Superset with 2 dumbbell turkish get-ups 1 left, 1 right

Turkish Get Up (2)

Conditioning (AMRAP – Rounds and Reps)

Main – CrossFit

Back Squat (12 x 2)

Every minute on the minute for 12 minutes 2 back squats
– Ramp up and use approx 75-80% of 1 rm for all 12 sets
– move weight quickly

Conditioning (Distance)

– …

Main – CrossFit

Muscle-ups (5×5)

15 minutes

Muscle up development;
5- transtions on low rings
5- band assisted muscle ups
5- false grip strict pull-ups
5- jump into bottom of dip on higher rings
5- ring dips (deep range of …

Main – CrossFit

Power Clean (12×2)

Every :90 seconds
2- power cleans
1- front squat (after 2nd power clean)

*these are NOT touch and go
*re-set and tight before each lift
*increase loads every 3 sets

Conditioning (AMRAP – Rounds

Main – CrossFit

Conditioning (AMRAP – Reps)

3 person Team WOD

Each team will have
1- Barbell (75/45)
2- Kettlebells (53’s/35’s)
1- D ball (30/20)

In 18 minutes
Perform as many reps as possible;
Thrusters
Ball slams
KB farmers walk …

Main – CrossFit

Conditioning (Time)

Teams of 2

Perform;
3 Rounds
2:30 minutes AMRAP
ground to overhead (115/75)
box jumps (24″/20)
toes to bar
400m run

*athletes must do sets of 5 then switch
*athlete must complete run together

…

Main – CrossFit

Power Snatch (15×2)

15 minutes
Every minute on the minute
Perform;
2- power snatch

*athlete should try to increase loads every 3 sets
Example athlete who has a 1RM power snatch (185)
minutes/sets
1-3 (95)
4-6 (115)…

Main – CrossFit

Handstand Push-ups (15 minutes)

-headstand
-leaning/loading against wall
-driving feet upward
-kipping Hand Stand Push Up
-linking reps together

*Athletes who have a kip already can work on some STRICT sets pre-WOD
*Develop SKILL and HSPU modification …

Main – CrossFit

Double Kettlebell Complex (5 sets (Every 2:00 minutes))

2 reps Double KB Deadlift
2 reps Double KB Swing
2 reps Double KB Clean
Front racked Lunge 1-R/1-L
2 reps Double KB Front Squat

Conditioning (Time)

5 Rounds;…

Main – CrossFit

Ring dip (5 x 10)

Bent Over Row (5 x 10)

Conditioning (Time)

if you fail to finish write your time as 15:00 and score reps in the comments
15 Minute Cap
“G.I. Joe”
100 Burpee box …