CrossFit

Strength

Exercise: Bench Press/lbs
Reps: 4×10
Comment: Superset 4×10 close grip bench press w/ 7 L- pullups

Metcon

For time
21- Double kettlebell clean and jerks 53/35
3- Pass throughs
15- Double kettlebell clean and jerks
5- Pass throughs…

CrossFit

Strength

Exercise: Romanian Deadlift/lbs
Reps: 4 x 10
Comment: Superset
4 x 10 RDL’s with 10 Hip extensions

Metcon

5 Rounds
15 Sumo deadlift high pull 95/65
120 ft bear crawl
30 Air squats
120 ft bear crawl

Result …

CrossFit

Strength

Exercise: Split Jerk/lbs
Reps: 1
Comment: 20 minutes
odd minutes- 1 split jerk
even minutes- 1 seated box jump (off ROGUE rubber blocks)

Box jumps are performed for height, be smart and safe

RULE: Only attempt split jerk …

CrossFit

Strength

Exercise: Barbell rollout/lbs
Reps: 5 x 7
Comment: 15 Minutes
Superset
7 Barbell rollouts
w/
: 20 second L- sit

Metcon

As many rounds as possible in 20 Minutes
20 Eye level swings 53/35
20 Overhead squat jumps …

CrossFit

Metcon

6 Rounds
Run 400m w/ D-ball 30/20
12 push press 115/75
12 Box jumps 24/20

Result Type: Time
Male Rx: 115 lbs
Female Rx: 75 lbs

…

CrossFit

“Row/Wall-Ball”

5 rounds for max reps;
1:00 minute Row (calories)
:15 second transition
1:00 minute Wall-Ball (20/14)
:15 second transition
1:00 minute REST
:15 second transition

*Athlete will score max reps scored TOTAL from all 5 rounds

Result Type: …

CrossFit

“Push-up complex w/ double unders”

5 rounds
Superset
3- clapping push-ups
5- hand release push-up
7- chest to deck push-ups
with
30 double unders or 1:00 of double under work/ practice

* Clapping push-ups go chest to deck before …

CrossFit

Strength

Exercise: Hang Power Clean/lbs
Reps: 2-4-6-8-10-8-6-4-2
Comment: Rest approx. 1:00-2:00 minutes between sets
*You should feel fresh for each set
*Work on linking smooth reps with big sets and heavy loads

Metcon

Death by;
KB swings (full overhead)…

CrossFit

Strength

Exercise: Back Squat/lbs
Reps: 5 x 3
Comment: last set of 3 should be approx 90% of 1 rm

Example
1-rep max is 275
205-215-225-235-245

New set every 3 minutes
5-7 minute warm-up

Metcon

21-15-9
Burpee
Pull-up
Box …

CrossFit

Strength

Exercise: Clean & Jerk/lbs
Reps: 7×1
Comment: 30 minutes to find;
1rm Clean & Jerk

*athlete can power/squat clean
*push press/jerk or split

Metcon

2:00 minutes
Max reps Clean & Jerk @ 75% of 1rm

*score reps/ comment …