Main – CrossFit L2
Metcon (Time)
For time:
10 Clean and jerks 165/110
15 Bar-facing burpees
10 Clean and jerks 185/120
25 Bar-facing burpees
10 Clean and jerks 205/130
35 Bar-facing burpees
Gymnastics
Accumulate
50 Strict handstand push-ups…
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Main – CrossFit L2
Metcon (AMRAP – Rounds and Reps)
As many rounds as possible in 15 minutes
5 Muscle-ups
Run 200m
2 Rope climbs
Lunge 40 feet
Accessory
12 Minutes
Odd Minutes- 12- Russian Swings 124/88
Even minutes 12- …
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Main – CrossFit L2
Metcon (Time)
5 Rounds
7 Burpees
7 Toe to bar
7 Box Jump overs 24/20
7 Swings 70/53
Weightlifting
10 Minutes
First 5 minutes
Every minute on the minute
Power Clean + Squat Clean + Front …
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Main – CrossFit
Bradshaw (Time)
10 rounds for time of:
3 Handstand Push-ups
6 Deadlifts, 225 #
12 Pull-ups
24 Double-unders
Women’s weight 155
Scale and modify as needed
Modified Box HSPU
Ring rows for Pull-ups
3x singles for double …
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Main – CrossFit
Warm-up #3 (No Measure)
Jump Rope 5:00
4 Rounds
:15 Jumping Jack
:15 Squat
:15 Mountain Climber
:15 Jump Squat
4 Rounds
:15 Plank
:15 Side Plank – L
:15 Side Plank – R
:15 Superman
Metcon
…
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Main – Olympic Weightlifting
Clean complex (No Measure)
AMRAP 5 Minutes
Power clean 95/65
Front squat
High hang clean (squat)
Hang clean (above knee)
Clean – 3 position (15 x 1 (Complex))
15 Rounds
Every :90
1- High hang squat …
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Main – CrossFit L2
Metcon (Time)
5 Rounds
5- Power snatch 155/105
10- Burpees
15- Box jumps 24/20
Pull-up/HSPU 5’s (Time)
5- pull-ups (normal)
5- HSPU
5- chin-ups (double underhand)
5- HSPU
5- pull-ups (wide)
5- HSPU
5- pull-ups (narrow)…
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Main – CrossFit L2
Metcon (Time)
For Time
42 Wallball 20/14
21 Toe to bar
30 Wallball
15 Toe to bar
18 Wallball
9 Toe to bar
Metcon (Time)
For Time
9-7-5
Muscle-up
Front squat 205/135
…
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Main – CrossFit L2
Metcon (AMRAP – Reps)
As many reps as possible
4 minutes of clean and jerks, 135/95 lb.
4 minutes of rowing for calories
4 minutes of burpee jump and touch to a 6″ target above standing …
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Main – CrossFit
Sean (Time)
10 Rounds for Time of:
11 Chest-To-Bar Pull-ups
22 Front Squats, 75#
75/55
Scale volume and skill level to finish under 30min cap.
…
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