Press 10-10-10+

 

W.O.D.

Just Show Up and it will be revealed....

Back Squat 12-10-8-6-6-7-8-9

(the weight you use for your set of 6, you will continue to use for the rest of your sets)

W.O.D. 5 rounds for time - 20 pull ups - 20 wall ball (14/20)

7 minutes to get 1RM power clean

W.O.D. 13.4

7 min AMRAP ladder 3/3, 6/6, 9/9, 12/12 keep going up 3 reps until 7 min is up

- Clean and jerk 95/135 - T2B

Snatch Technique

8 min AMRAP

- 8 C2B

- 8 Front rack walking lunges (115/165)

CrossFit Total

- 1 Rep Back Squat

- 1 Rep Strict Press

- 1 Rep Dead Lift

Rope Climb Technique

W.O.D.

- All out 2000m Row

MU Drills and Technique

W.O.D.

- 120 DU

- 12 MU

- 90 DU

- 9 MU

- 60 DU

- 6 MU

5 RFT: (95/135) - 15 DL - 12 Hang Cleans - 9 Front Sq - 6 Push Jerk

- 50 Back Squat (95/135) - 40 Pull Up - 30 Burpees - 20 T2B - 10 G2OH (95/135) Then back up! *22 min time cap

3 rep Snatch EMOM x8 (95/135 – Rx) (115/185 – Comp)

Rest 2 min

"Death by Snatch"  (65/95 – Rx) (95/135 – Comp)

- 200m Row

- 200m Run

- 400m Row

- 400m Run

- 800m Row

- 800m Run

- 100 DU

*20 min time cap

DL 8-8-8-8+

13.2: 10 min AMRAP

- 5 S2OH (75/115)

- 10 DL (75/115)

- 15 Box Jump (20/24)

Back Squat 8-8-8-8+ 9 min AMRAP - 30 DU - 15 KB 35/53 - 15 WB 14/20 – Comp women go to 10’ line

W.O.D.

15-12-9-6-3

- Toes-2-bar

- Snatch (95/135)

- HR push up