WOD

Partner WOD 20 Min AMRAP

Buy In 800 m Run Together

Then Alternating Rounds

8 pull Ups

6 Box Jumps

4 Chest To Bar Pull Ups

BootCamp

25 min AMRAP

20 Step Ups

10 Ring Rows

5 DB Thruster 2 Dumbbells 💪

CROSSFIT
HSPU drills
Advanced: find max deficit HSPU
3RFT
10 Pistol
5 HSPU
10 Power Clean 95/65
5 HSPU
10 Power Snatch 95/65″

CROSSFIT
800-600-400-200 m Run
Rest 3-2-1 Minutes
20 Min Cap
Scale 600-400-200-100 if concerned about cap

AMRAP x 10
8 3-way V-up
6 Burpees to Plate
8 Plank Walk Up
6 Plate to Over Head

BOOTCAMP
20 Min AMRAP
500 M Row
20 Russian Kettle Bell Swings
20 Single Leg Dead Lifts (10 each leg)

BARBELL
Hang Power Snatch 2×2 @ 70%
Power Snatch 3×2 @ 75%
Hang Squat Snatch 2×2 @ 80% Of Power
Snatch 3×2 @ 85% Of Power

CROSSFIT
Front Squat
6 x 4 @ 80%

Push Press
3 x 3 @ 85%

BARBELL
5 Hang Power Clean And push Jerk

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CROSSFIT
AMRAP x 15
18 Alt DB Snatch 50/35
15 Pull Ups
12 Hang DB C& J (Switch 6)
9 Toe To Bar
6 Goblet Squat
3 Bar Muscle Up

BOOTCAMP
25 Min AMRAP
10 Dumbell Snatch
10 Cal Bike
10 Dumbbell Hang Cleans
10 Burpees
10 Dumbell Squats
1min Rest

BARBELL
2 Squat Snatch + 2 Hang Squat Snatch + 2 Squat Snatch
6 Sets @65% of Your Power Snatch You May Build Up But 20 Burpee Penalty For Misses Love Zac

CrossFit
Strength And Skill
400 m Farmer Carry 50/35 each hand

METCON
50-40-30-20-10
Russian KBS 53/35
Pike Overs (Over and Back = 1)
Calorie Row (40-32-24-16-8 Cal Bike)
Cap 30:00″

BARBELL
2 cleans + 2 Hang Cleans +2 cleans
X6

CROSSFIT
Cindy on the Run
AMRAP x 20
5 Pull-up
10 Push-up
15 Air Squat
200m Run

BOOTCAMP
AMRAP x 23
15 Air Squats
15 Russian Kettle Bell Swings
15 Box Jumps
100 m Run (to the fire hydrant and back)

CrossFit

Strength

Find A 3 Rep Thruster

METCON

3 Rounds For Time

12 Thrusters 75/55

9 Front Squats

6 Push Press