Main – CrossFit L2

Metcon (Time)

For Time
5000m Row
into 100 Push Ups

Metcon (AMRAP – Rounds and Reps)

As Many Rounds As Possible in 5 Minutes
7 Dumbbell Thrusters 45/35
12 Box Jumps 24/20

From January 28, 2014

Main – CrossFit L2

Prison Rules Clean and Jerk

2 Power clean and jerk
Every :15 x 16 rounds

Credit Hyperfit training for this protocol
155/105

Metcon (Time)

5 rounds
50 Double unders
25 Wallball
10 Toe to bar

Skill

Main – CrossFit L2

Metcon (Time)

For Time:
21-15-9
Deadlift 225/155
Box Jump 24/20
Pull Ups

Front Squat (5×3)

10 Min
Odd Min 3 Front Squats
Even Min 3 Split Jerks

Split Jerk (5×3)

Accessory

For Skill and Quality
25 …

Main – CrossFit L2

Metcon (Time)

5 Rounds for Time:
15 Kettlebell swings 70/53
9 Handstand push-ups

Overhead Squat (5×3)

10 Min
Odd Min 3 OHS
Even Min 3 Bench Press

Bench Press (5×3)

Accessory

Do the work from the …

Main – CrossFit L2

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 20 minutes
5 Power Cleans 145/100
10 Toes to Bar
15 Wall Ball 20/14

Snatch (10×1)

New set every :90
ramp up throughout…

Main – CrossFit L2

Metcon (Time)

For Time
30 Overhead squats 95/65
7- Muscle-ups
20 Overhead squats
5- Muscle ups

Back Squat (5 x 3)

10 Minutes
Odd- 3 Back squat
Even- 3 Push jerk

Push Jerk (5 x 3)

Main – CrossFit L2

Metcon (AMRAP – Reps)

As many reps as possible in 7 Minutes
15 Clean and jerk 95/65
15 Clean and jerk 135/95
15 Clean and jerk 185/115
As many reps as possible Clean and jerk 205/135…

Main – CrossFit L2

Metcon (Time)

5 Rounds for Time
12 Chest to Bar Pull Ups
10 Burpees

Front Squat (5×5)

10 Minutes
Odd Minutes 5 Front Squats
Even Minutes 5 Split Jerks

Split Jerk (5×5)

Accessory

10 Minutes
Odd …