CrossFit

Olympic Warm Up – Clean & Jerk

3 Rounds (w/ an empty bar):

3 Position One Clean Pulls

3 Rack Delivery to Power Position

3 Push Press

3 Split Jerk Balances

3 Position One Power Clean & Jerks

Followed by:

2 x 3 Position One Power Clean & Jerks (at or near 60% 1RM)

2 x 1 Position One Power Clean & Jerks (at or near 70% 1RM)

*position 1 ^^ work from your cleared position!

 

Strength WOD

In 15 min

1 Power Clean+2 Split Jerks

Work Up to a Heavy Single

Work from your cleared position

 

Conditioning WOD

5 Rounds for Time

150m Run

1 Rope Climb

25 Abmat Situps

*scaling for rope climb

  1. 1 Partial Climb
  2. 2 Beginner Climbs
  3. 6 Strict Pullups

Intensity

Warm Up

3 Rounds

150 M Run

20 Ft Inch Worm

10 Lunges

10 Butterfly Situps

 

WOD 1

“Don’t Drop The Baby”

AMRAP 12 Min

150 M Run w/Slam Ball (30/20)

20 Weighted Situps (30/20)

40ft Weighted Overhead Walking Lunge w/Slam Ball

Penalty for dropping ball: 10 V-ups

 

WOD 2

For time

10-9-8-6-7-6-5-4-3-2-1

KB Swings (28/20)

Jumping Squats

after every round do 2 Burpees

Express WOD

Warm Up

2 Rounds

50 Rope Jumps

10 V-Ups

10 KB Deadlifts (32/24)

5 Tuck Jumps

 

WOD 1

8 Min AMRAP

10 KB Swings (24/16)

10 Sit Up and Press (30/20)

10 Box Jumps (24/20″)

 

WOD 2

3 RFT

150m Run

1 Rope Climb

 

*scaling for rope climb:

Partial Climb

2 Beginner Climbs

6 Strict Pullups

Skill & Strength

Warm Up

3 Rounds

5 Toe Nail Transitions

5 Ring Rows

3 Ring Dips

10 Push-Ups

 

Skill / Strength WOD

A: 3×8 banded muscle up transition

B: B: 3×5 Ring Dip balances

(start in support and drop down to bottom of ring dip. Keep elbows and knees in tight)

 

WOD

For Quality

8-7-6-5-4-3-2-1

Ring Row w feet elevated on box

Ring Dip

Ring Push Up

 

Core

Trainer’s Choice!