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20 double unders
10 kb swings
5 knees to elbows
4 rounds
Power Snatch 5-5-3-3-1-1
Snatch Balance 5x3
20 overhead walking lunges
20 pullups
20 box jumps
15 minute amrap
3 minutes of skipping
45 second rest
3 rounds
"Grace"
30 clean and jerks for time
1000m row
rest
x2
10 walking lunges
20' bear crawl
10 medball deadlifts
15-10-5-10-15
55# Push Press
broad jumps
for quality, not time
then
1 minute as many pushups as possible
1 minute as many kb swings as possible
1 minute rest
2 rounds
30 seconds high knees (running on the spot)
5 burpees
30 seconds high knees
4 burpees
3 burpees...
all the way down to 0
Back Squat 5-5-3-3-1-1
Hang Power Clean 6x2
10 knees to elbow
10 pushups
7 rounds
run or row 400m then 3 rounds of:
10 squats
10 push up
10 pullups
Tabata skipping (20 on 10 off x 8) then 3 rounds of:
10 hollow rocks
10 supermans
3 inchworms
Hang Power Snatch 3-3-3-3-3-3
ring dips 5x5
400m row
30' of Overhead walking lunges
5 rounds
use a 10lbs plate or 25lbs if you are able
500m row then 3 rounds of:
10 hollow rock
10 superman
max support hold on rings
max L hang
Squat 3x5Bench Press 7-7-5-5-3-3
"annie"
50, 40, 30, 20, 10 of:
Double unders
Situps
Crossfit Total
1rm Squat
1rm Press
1rm Deadlift
3 attempts at each lift. The sum of your best of each is your score. Read this before you go for you Crossfit total.
warmup:
45 seconds 2 foot side to side hops over a medball
max plank
technique:
practice your pushpress with pvc and empty bar
wod:
800m row
10 push press 65lbs
20 pushpress
200m row
30 pushpress
30 pullups
30 seconds of hollow rock
30 seconds of superman
30 seconds kipping swing
30 second rest
run 400m then work up to 3RM on Deadlift with a 15min time limit.
30-20-10
pullups
box jump
kb swing
