Main – CrossFit
Metcon (Time)
Team WOD
For time:
Run 1000m
100 Burpee Pullups (P2 Holds Plank)
200 Squats (P2 Holds Handstand)
300 Situps (P2 Hold Chin above Bar)
400 Double Unders (P2 Holds Bottom of Squat)
Run 1000m
Team WOD
For time:
Run 1000m
100 Burpee Pullups (P2 Holds Plank)
200 Squats (P2 Holds Handstand)
300 Situps (P2 Hold Chin above Bar)
400 Double Unders (P2 Holds Bottom of Squat)
Run 1000m
2 Rounds
15 OHS
15 Snatch Balance
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
50 Lunges
100 Double Unders
Run 1 Mile
30 Shoulder Press 75lbs/55lbs
Run 1 Mile
30 Push Press 95lbs/65lbs
Run 1 Mile
30 Jerk 115lbs/75lbs
150 mountain climbers
20 KB swings
Skill work- as heavy as you are able to go without compromising your form
5 rounds:
200m run
12 Push Press 75/55#
9 Pull-ups
2 Rounds
20 KB Swings
50 Situps
Complete 4 Rounds for time of:
21 HR Pushups
15 Toes to Bar
9 Front Squat 155lbs/105lbs
Row 1000m
Complete 4 Rounds for time of:
50 Double Unders
9 Hang Power Clean 155lbs/105lbs
12 HSPU
200m run
25 air squats
20 min EMOM: (Every minute on the minute)
10 Burpees
20 DU or 60 single
8 front squats 75/55#
1st minute burpees, 2nd jump rope, 3rd front squats then repeat
2 rounds
20 push-ups
20 KB
20 air squats
HSPU Skill/modifications
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
150 Mountain Climbers
30 Burpees
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Partner WOD:
30 Minutes
P1: Run 800m
P2: AMRAP of:
20 OH Walking Lunges 45lbs/25lbs
40YD (20 up and back) Sled Push 3
Plates/ 2 Plates
60 Situps