CrossFit

Warm Up

3 Rounds

1st Round w/pvc

German Clean+Split Jerk With a 2 Count Pause in The Catch

2nd Round w/a bar

3rd Round w/50%

 

Strength WOD

12min EMOM

1 Clean + 1 Front Squat + 1 Split Jerk

Go AHAP. Position 1 Does Power Clean

 

– Burgener Warm Up –

5 Snatch Pulls

5 High Pulls

5 Muscle Snatches

5 Snatch Land

5 Snatch Balance

5 Hang Power Snatches

– Then –

Snatch

3@60%

3@70%

2@80%

 

WOD

In 15 Minutes

Complete 10 Snatches at 80%

5 Barfacing Burpees for a Miss

Finished in 10 Min or Less? Do 5 More!

Intensity

Warm Up

20 Lateral Leg Swings

10 Front Kicks

30 Second L Hold

30 Seated Straddle Panckae Hold

– Then –

3 Rounds

Kick to HS

3 HEAVY DB Press

3 Candlesticks

10 Second Hollow Hold

 

WOD 1

Pistol Practice

10 Pistols each leg (Find scaling for WOD)

3×3 Wall Walks

 

WOD 2

400m run

10 Pistols

20 KB Sumo Deadlift High Pulls (32/24)

30 DB Rows (30/20)

40 Situps

50 Double Unders (sub attempts)

400m Run

50 Double Unders

40 Situps

30 DB Rows

20 KB Sumo Deadlift High Pulls

10 Pistols

Rest 3 Min Go again