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MITTE & WEILIMDORF
Bench press 8x5x3x1 Then for time: 21-15-9 Pullups strict HR Pushups then 9-6-3 dips HSPU
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MITTE & WEILIMDORF
Hang Power Snatch 5x5 then for time: 400m run 40 OHS (15/20) 40 double unders 40 OHS 400m run ADV: 800m run 40 OHS (20/30) 80 double unders 40 OHS 800m run This METCON is a sprint and should be completed as quickly as possible MITTE & WEILIMDORF:
Deadlift Technique, then work up to METCON weight Then 5 rounds (with one minute rest between rounds): 5-3-1 Deadlifts 75/100 Toes 2 Bar MITTE & WEILIMDORF
strict press 8x5x5x3x3 Then: AMRAP 9 min 1-1-2-2-3-3-4-4, etc Thrusters 35/50 Ring Rows Cashout- Coaches choice Athletes can finish the set they are on after the timer beeps. Score is the highest set completed. MITTE & WEILIMDORF
Part A: Back Squat 5x5x3x3x3 Part B: FOR TIME cash-in: 50 Double Unders then, 10 rounds: 1 Clean (45/60) 3 Squats (BS or FS)(45/60) 5 Ring Dips cash-out: 50 Double Unders  MITTE & WEILIMDORF
Deadlift Technique "Diane" scaled 21-15-9 Deadlifts Hand Stand Pushups (or box assisted) Cashout for time: 1000m run Advanced: Diane (Crossfit Rx 70/100) MITTE & WEILIMDORF
Strict Press 5x3 then Bench Press 5x3 then for time (in any order): 25 Push Press (35/50) 50 Toes 2 Bar ADV: 25 Shoulder to OH (45/60), 50 Toes to Bar (complete one full movement before moving to the next) MITTE & WEILIMDORF
OHS technique Work up to 5RM 12min: 15-12-9 OH squats (25/40) Lateral bar burpees (put away bar) Then AMRAP remaining time: 10 alternating KB snatches 5 burpee box jumps MITTE & WEILIMDORF
Clean technique Work up to METCON weight 1-2-3-4-5-4-3-2-1 Squat cleans (46/ 60) Qith one round of Cindy between each set MITTE & WEILIMDORF:
Deadlift technique then, 10 min to work up to METCON weight then: 10-9-8-7-6-5-4-3-2-1 deadlifts (100/75) ring dips 150m run between each set |
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