CrossFit
SKILLZ
Every 3:30 for 10:30 (3 sets)
5 Bench Press AHAP
Goal for all sets to be HEAVY (80%+ of 1RM)
Stimulus: Heavy
Rest: As Prescribed
WOD
For Time
80 Air Squats
400m Run
12 Clean and Jerks 185/125lbs
Time Cap: 10 Minutes
Feel: Gas
Pacing: Reach
CrossFit
For Time with a Partner
20 Tire Flips
2 Mile Run (Together)
400m DB/KB Farmer Carry 70/50
400m DB/KB Front Rack Carry 70/50
Time Cap: 40 Mins
CrossFit
SKILLZ
4 Rounds
Max Rep Strict Press @75-85%
Rest 2:00
Stimulus: Stamina
Rest: As Prescribed
WODFor Time, Partition Anyway
40 Bar Muscle Ups
100 Burpees
Time Cap 15 Minutes
Feel: Muscle Overload
Pacing: Sustain
SKILLZ
Every 1:30 Minutes for 15 Minutes (10 sets)
2 Tempo Pull Squat Cleans
Drop and reset between reps
Start no heavier than 50% of your 1RM and only add weight if your movement is flawless.
Stimulus: Technique
Rest: As Prescribed
WOD
For Time
10-15-20-25
Dumbbell Thrusters 50s/35s
x3 Double Unders (30-45-60-75)
Feel: Gas
Pacing: Reach
CrossFit
SKILLZ
4 Rounds
1:00 Max sets of 3-5 Ring Dips
Rest 2:00
Stimulus: Stamina
Rest: As Prescribed
For Athletes unable to ring dip:
– Paralette Dips
– Bench Dips
– Push Ups
WOD
AMRAP 7 Minutes
6 Power Snatches 95/65lbs
12 Body Weight Walking Lunge Steps
Feel: Cardio
Pacing: Sustain
CrossFit
Build to a Heavy Deadlift Single around 85-95%
then
3×3 @ 87.5-92.5% 1RM
Rest 3-4 minutes between sets
Within ~1:00 after each set, perform 3 seated box jumps for maximal power. Sit on a box at approximately parallel and jump to a taller box for maximal explosiveness.
All reps are performed as “singles”. See Coach notes.
Stimulus: Heavy
Rest: As Prescribed
CrossFit
On a 30 Minute clock:
0:00-15:00
Every 5 Minutes Perform:
400m Run
1k/0.9k Air Bike
15:00-30:00
Every 5 Minutes Perform:
1k/0.9k Air Bike
400m Run
Score is total working time
Feel: Gas
CrossFit
AMRAP (in a Team of 3) in 31 minutes
29 Wall Ball Shots (20/14 lb)
29 Overhead Squats (95/65 lb)
29 Hang Squat Clean-and-Jerks (95/65 lb)
29 calorie Bike
29 Hang Power Snatches (95/65 lb)
Each partner must perform a 1,991 meter Row at some point during the WOD.
