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 …

Main – CrossFit L2

Metcon (Time)

15 Rounds of
:15 Max Thrusters 115/75
:45 Rest

Overhead Squat (5×5)

10 Minutes
Odd: OHS
Even: Bench Press

Bench Press (5×5)

From January 16, 2014

From January 16, 2014

Main – CrossFit L2

30 Muscle-Ups (Time)

30 muscle-ups for time

Power Snatch (10 x 3)

Every minute on the minute Power snatch 3 reps. Lock in one load for all 10 sets.
Rest 3 minutes, increase loading and repeat …

Main – CrossFit L2

Metcon (Time)

3 Rounds
Row 250m
10 Front squats 185/135

Back Squat (5 x 5)

10 Minutes
Odd 5 Back squats
Even 5 push jerks

Push Jerk (5 x 5)

Metcon (AMRAP – Reps)

6 Rounds…

Main – CrossFit L2

Metcon (Time)

For time
100 Double unders
50 Pull-ups
50 Push press- 115/75
50 Overhead squats 115/75
100 Double unders

Deadlift (5 X 5)

10 Minutes
Odd minutes- 5 Deadlifts
Even Minutes- 5 Thrusters

Thruster (5