Find 1 rep max Thruster W.O.D. "Buy- in" 400 meter med-ball run Then 21-15-9 - Thrusters (75lbs / 115lbs) - Burpees "Buy-out" 400 meter med-ball run

STRENGTH Deadlift - 12, 10, 8, 6, 4, 2, 1, 1, 1 SKILL WORK - Muscle-ups OR rope climb work - 3x15 GHD sit-ups - 3x15 GHD hip ups W.O.D. - 5 minutes max Double-unders - Rest 1 minute - 500 meter row for time

W.O.D. 5 min AMRAP - 400 m run - Max rep pistols @ 3 min mark - 200 m run - Max rep pistols ( until 5 min is up ) Rest 2 min Repeat same 5 min AMRAP with: - Ring dip - Wall ball (14/20) - HSPU

STRENGTH

Snatch 2-2-2-2-2 @ 90% of 1rm

 

W.O.D.

11 min AMRAP "Triplet ladder"

- 3 Power snatch (95/135) - 3 T2B - 3 Box jump (24" / 30") - 6 - 6 - 6 - 9 - 9 - 9 - 12 and so on

3 person team W.O.D.

16 min AMRAP 1- 300 m row 2- 200 m sand bag run 3- 100 m farmers walk

Note: Team members cannot rotate & start next movement until all teammates are done with theirs each round.

STRENGTH

5x3 tng power clean

W.O.D.

"Angie" (AFAP = as fast as possible) - 100 pull ups - 100 push ups - 100 sit ups - 100 squats

15 min AMRAP

800 meter run "buy-in - 15 burpees - 15 KB swings (35/53) optional (53/70)

FOR TIME

- 40 back squat 95/135 - 30 pull up - 20 shoulder to overhead 95/135 - 40 front squat 55/85 - 30 pull up - 20 shoulder to overhead 55/85 - 40 overhead squat 35/65 - 30 pull up - 20 shoulder to overhead 35/65

WOD

3 rounds - 500 meter row - 20 hand release push-up - 30 ABMAT sit-up

Today is a special workout to honor the youngest member of Crossfit i1uvit, Gracelyn Kay Van Diest. Gracie was born to Mac and Taryn Van Diest on Monday night. ----------- 12 minutes to work up to heaviest 4 Touch-n-go squat clean. W.O.D. "Heavy Grace" for Gracie:) (115/165) (That's 30 "Clean & Jerks, for time)

STRENGTH Snatch grip dead lift - 5x3 W.O.D. 4 rounds - 7 Deadlift (165lbs / 275lbs) - 8 Burpees over bar - 9 T2B - 200 meter run

5 rounds

- 6 HSPU - 9 Kb swing (35/53) Optional (53/70) - 12 box jump (24" / 30")

W.O.D.

5 minute AMRAP - 8 hang clean 95/135 - 20 double under Rest 2 minutes (change weight) 5 minute AMRAP - 8 thruster (65lbs / 95lbs) - 12 pull-ups

4 person teams 24 minute AMRAP (One person on each movement each round. Must wait until last person finishes reps before starting new round) 10 hand release burpees 20 ABMAT sit-ups 15 wall balls 20 switch leg split lunges

4 person teams 24 minute AMRAP (One person on each movement each round. Must wait until last person finishes reps before starting new round) 10 hand release burpees 20 ABMAT sit-ups 15 wall balls 20 switch leg split lunges