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A.:
CFS Snatch Complex (15 min to find 1RM for complex) 1 Snatch Pull 1 Power Snatch 2 OHS B.: Complete as many rounds as possible in 30 min of: 30 Walking lunges 30 Abmat Sit-ups 30 Wall-balls 30 Double-unders
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A.:
Push Jerk (Take 15 min to find today's 2RM) B.: AMRAP 20 of: 10 Toes to bar 15 Deadlift (70/45) 50 Double-unders A. :
Front Squat (EMOM 12, 3 reps @ 70-75% 1RM) Focus on speed through the sets. Get through 3 reps as fast as possible. B. : For time: 30 GTOH (60/40) *Complete 5 TTB everytime you drop the bar* A. :
Snatch (EMOM 10, 2 reps (touch n' go)@ heaviest weight) B.: "Partner wod" 10 rounds for time: -10 HSPU -15 pullups -20 Goblet lunges (24/16) *One person must be holding onto the KB at all times. KB never hits the ground. Athletes can not support themselves on anything while they have the KB in their hands. * 10 Synch Burpee Penalty A.:
Pendlay Row (5 x 5 @ Heaviest possible weight) B.: 5 rounds for time of: 30 Double-unders 20 KBS (24/16) 10 Ring dips A. :
Snatch Grip Deadlift (6 x 4 @100% 1RM Snatch) B.: AMRAP 15 min of: 10 Overhead squat (40/30) 15 Toes to bar A.:
Snatch Grip Push Press from behind the neck (Take 15 min to find todays 3RM ) B.: 5 rounds for time of: 10 Thrusters at 40/30 15 Abmat Sit-ups 50 Double-unders A.:
Power Clean (EMOM 10, 2 reps@ 85% 1RM PC) B.: For time: 50 wallballs (30/20) 40 Ab mat sit ups 30 CTB Pull ups 20 Hand release push ups 100 double unders A.:
Back Squat (EMOM 10, 3 reps @ 75-80% 1RM Back Squat) B.: Metcon (Time) 21-15-9: -Burpee Box jump overs (24/20) -Hang squat cleans (50/35) A.:
Front Rack Lunge (3 x 14 @ 60-65% 1RM Front Squat) B.: "Diane" 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups |
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