CrossFit

Warm Up

Olympic: Clean & Jerk

 

Strength

Cleans
15 min to 1RM

Work from your cleared position. Position 1 does power cleans

 

WOD

5×2 min rounds
5 Ring Dips
5 Burpees
10 Squats
Double Unders for Max Reps

Still working on Doubles? Do 5 attempts then switch to single unders

Intensity

Warm Up

4 Rounds
8 Lateral Jump over Parallete
8 Pushups
8 DB Press
10 Sec L Hang

 

WOD

Partner Up
Partner A must complete one full round until partner B goes… time is when all wods are complete
10 Rounds (5 each)
8 Box Overs (24/20″)
4 DB Push Press (35/25)

rest 2 Min
10 Rounds (5 each)
8 Burpees
4 DB Thrusters (35/25)

rest 2 Min
10 Rounds (5 each)
8 Toes to Bar
4 DB Hang Clean (35/25)