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

W.O.D.

Chipper - 20 Back squat (95/135) - 30 Pull-up - 40 Box jump (20/24) - 40 Double-unders - 30 Pull-ups - 20 Back squat (95/135)

W.O.D.

48 KB swings "buy-in" (35lbs / 53lbs)

Then 6 rounds

- 7 T2B

- 3 power cleans (95lbs /135lbs) (Optional: "size matters" :) (135lbs/ 225lbs)

Then 48 KB swings "buy-out" (35lbs / 53lbs)

STRENGTH: Press: 10-8-6-4-3-2-2 W.O.D. 3-Person team (one person at each station at same time. Cannot rotate to next movement until rower is done.) 3 rounds (each person does each movement 3 times) 1. 300 meter row 2. Front rack hold 105/185 3. Plank hold

Snatch Balance 2-2-2-2-2-2-2 W.O.D. 3 rounds - 50 du's - 15 squat snatch (75lbs / 115lbs) - 400 m run

W.O.D.

3 rounds

 

Max reps - "1 minute on, 1 minute off"

- Wall ball (14lb / 20lb)

- Power clean (95lbs / 135lbs)

- Box jumps (20" / 24")

- Shoulder 2 Overhead (65lbs / 95lbs)

- Burpees

 

W.O.D

12 min AMRAP

200 meter run

15 pull-ups

15 minutes to get 1 rep maximum of Clean & Jerk

 

W.O.D.

- Every minute, on the minute, for 10 minutes

• Do 2 reps of 80% of 1 rep maximum