CrossFit

Warm Up

With an empty bar
3 Rounds
3 Clean Starts
3 P2 – P1 Transitions
3 P1 Clean Pulls
3 P1 Clean High Pulls
3 Rack Delivery to Power Position
3 Front Squats
Then with approx 40-50% 1RM
3 German Cleans

 

Strength

Clean Start + P2 Clean Pull   (1 sec pause at knee)
3 reps at 60-65-70-70-70
Tall Clean
5×1 @ 70%

 

WOD

6 Rounds for Time
10 Racked Lunges (75/55)
15 Pushups
20 Situps

 

L1) 5 Rounds

BEG: 55/35

Intensity

Warm Up

3 Rounds
3 High Pull+ KB Snatch (light) (per side)
10 KBSDHP
10 V-Ups

 

WOD 1

10 Min AMRAP
5 ALT DB Power Snatches 50/35 (Right) (From floor)
10 Goblet Squats (w/DB)
5 ALT DB Power Snatch (Left)
10 Air Squats

WOD 2

10 RFT
10 Situps
5 Diamond Pushups
5 Box Jumps (24/20″)
10 Box Dips