CrossFit

Warm Up

3 Rounds
200 m Row
10 Good Mornings (45/35)
10 Sumo Deadlift High Pulls (45/35)
10 Burpees

 

Strength WOD

Deadlift
5 x 65%
5 x 70%
5+ x 75%

Not cleared? Don’t go to failure; focus on execution!

 

WOD

Partner Up – AMRAP 12 min
10 Push Press (75/55)
10 Weighted Situps (30/20)
10 Ball Slams (30/20)

1 works, 1 does 75 m Farmer Carry (32/24kg per hand). Switch when F/C returns

RX+ 115/75 Push Press, 50/35lb Ball, 40/32kg Farmer Carry

Intensity

Warm Up

3 Rounds
150 Run
40′ Walking Lunges
6 T Pushups
10 Russian Swings

 

WOD 1

Ladder Up 10 Min
1 Clapping Pushup
1 DB Hang Clean (35/25)
1 Wallball 20/14

Add 1 rep each round

 

WOD 2

3 Rounds for Time
150 M Run
10 Hand to Hand Swings (total)(20/14kg)
10 Push Press (30/20)
10 Jumping Lunges (total)

 

WOD 3

3×150 m Sprint

Each sprint should be an all-out effort

Rest to recovery between sets