CrossFit

“Pull-up/HSPU 5’s”

5- pull-ups (normal)
5- HSPU
5- chin-ups (double underhand)
5- HSPU
5- pull-ups (wide)
5- HSPU
5- pull-ups (narrow)
5- HSPU
5- pull-ups (switch L)
5- HSPU
5- pull-ups (switch R)
5- HSPU
5- pull-ups (normal or …

CrossFit

Strength

Exercise: Deadlift/lbs
Reps: 5×3
Comment: – New set every 3 Minutes
– Work up to 90% of 1 rm

Metcon

5 Rounds for time
5 Hang power cleans 185/115
10 Burpees

Result Type: Time
Male Rx: 185 lbs…

CrossFit

Strength

Exercise: Pistol/lbs
Reps: 5×4 (two each leg)
Comment: Superset 4 pistols (2 R, 2L) w/ 10 Hip extensions
– Load pistols with Kettlebell if possible

“Jerry”

1 mi Run
2000 m Row
1 mi Run
Post total time.…

CrossFit

Strength

Exercise: Squat Clean Thruster/lbs
Reps: 10×1
Comment: Every minute on the minute for 10 minutes

“Holbrook”

Ten rounds:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute
Post time per round.

Result Type: Time…

CrossFit

Strength

Exercise: Hang Power Snatch/lbs
Reps: 2
Comment: EMOTM x 10 minutes
2- Hang power snatch (below the knee)

Metcon

Every 3 minutes complete the task, :30 sec transition;
30- burpees (*hand release)
30- pull-ups (*CTB)
60- double unders …

CrossFit

Strength

Exercise: Double Kettlebell Swing/lbs
Reps: 7×7
Comment: 7 Rounds
Superset 7 double kettlebell swings with 7 GHD sit-ups

15 Minute cap

Metcon

As many rounds as possible in 15 minutes
Run 200m
7 Front squats 155/100
1 Rope …

CrossFit

Strength

Exercise: Single Arm KB press/lbs
Reps: 5×5 (each arm)
Comment: 5 sets
5- single arm KB press (R)
5- single arm KB press (L)
rest 120s between sets
*these are STRICT press, legs locked

Metcon

PARTNER WOD
150 …

CrossFit

Strength

Exercise: Back Squat/lbs
Reps: 5×5
Comment: 15 minutes total
New set every 3:00
build up to 80% of 1-rm for final set
*If 1rm is 325, first set 225 (approx. 70%), then 235, 245, 255, 265 (80%)

Metcon

CrossFit

“Pull-up/Dip 5’s”

5- pull-ups (normal)
5- dips
5- chin ups (double underhand grip)
5- dips
5- pull-ups (wide)
5- dips
5- pull-ups (narrow)
5- dips
5- pull-ups (switch L)
5- dips
5- pull-ups (switch R)
5- dips
5- clap …

CrossFit

Warm-Up / Skills

Tri-pod
Headstand
Headstand into push-up
Headstand into donkey kick
Kipping into handstand-pushup

“Diane”

21-15-9
Deadlift
Handstand Push-Ups

Result Type: Time
Male Rx: 225 lbs
Female Rx: 155 lbs
Comment: 12 minute cap

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