CrossFit

Warm Up

Skill work – Cleans
Light weight or empty bar
Clean Starts
2 > 1 Transitions
Pos 1 Pulls
Pos 2 Pulls
Pos 2 High Pulls
Clean Start + Pos 2 High Pull
Clean Start + Power Clean

 

Strength

Clean Pulls
2 x 75%, 80%, 85%
1 x 90%, 100%, (110% x 3)

 

WOD

AMRAP 14 min
9 Hang Power Cleans (135/95)
12 Kipping Pullups
15 Pushups

 

ADV: 115/75

INT: 95/65

BEG: 75/55

Intensity

Warm Up

20 Burpees
THEN 3 Rounds
50 Rope Jumps
10 Squats
5 Pushups

 

WOD 1

4 Min AMRAP
20 Double Unders
10 Wallballs
2 Man Makers (30/20)

rest 2 Min

4 Min AMRAP
10 Weighted Reverse Lunges
10 DB Hang Power Cleans
10 Shoulder Taps
WOD 2

11 to Min Complete
in order
800 M Run
75 Air Squats
50 Situps
25 Pushups
Max Ball Slams (30/20)
score is the amount of ball slams in remaining time