WOD

CROSSFIT

with a partner split work however you want

For Time
400Double Unders
30 Power Snatches 145/100lbs
16 Wall Walks
Rest 3:00
300 Double Unders
24 Power Snatches 145/100lbs
12 Wall Walks
Rest 3:00
200Double Unders
18 Power Snatches 145/100lbs
10 Wall Walks

Scaling

• Double Unders: Should not exceed 4, 3, and 2 Minutes,
  respectively. Reduce reps (maintain the goal of a bigger-thanusual set), or scale to single.
• Power Snatch: Should be able to perform touch and go if they
  had to, but quick singles must be doable. Should not exceed
  70% of an athlete’s 1RM.
• Wall Walks: Should not exceed 5, 4, 3 Minutes respectively. Use
  scaled wall walk standard, or reduce volume to as few as 9, 7,
  and 5 respectively

BOOTCAMP
3×8 Pull Ups/Low Bar Pull Ups
3×5 Back Squats

3 Rounds Every 3 Mins
200m Row
10 Hand Release Push Ups
10 Squat Jumps
Drop Reps If You Need To Should Rest 30 Seconds Rest

CROSSFIT
Every 90 seconds To Failure
2 Front Squats
Start @ 75% Add 10 to 5 Pounds Each Round

Metcon

For Time
21 Hang Squat Cleans 95/65lbs
15 HSPU
15 Hang Squat Cleans 95/65lbs
15 HSPU
15 Hang Squat Cleans 95/65lbs
15 HSPU
21 Hang Squat Cleans 95/65lbs
Time Cap: 10 Minutes

CROSSFIT

In Teams of 2
AMRAP 35 Minutes
1000m Run
5:00 Row for Calories
1000m Run
5:00 Double Unders
1000m Run
5:00 C2 Bike for Calories
Split Machine as desired, athletes run
together
Score is total calories completed. If athletes
finish on a run, 100m = 1 “rep”. 10 DU=1 rep


BOOTCAMP
7 Rounds 2 Min 1 Min Off
6 DB Shoulder To Over Head
6 Sit Ups
6 DB Snatches
6 Hanging Knee Raise

BARBELL
Back Squats
2×[email protected] 80
2×2 @ 85
2×1 @ 90
1xMax @ 75 (10+)

CROSSFIT
Skill
Every 3min For 12 Min
12 Strict Pull Ups

METCON

AMRAP 14 Minutes
Lateral Burpee Box Jump Overs 20/16″*
*Every minute including 0:00, Run 100m
Score is total Burpee Box Jump Overs

BarBell
Snatch
Hang Squat Snatch
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CrossFit
Deadlift
1×[email protected]%
1×[email protected]%
1×[email protected]%
1×[email protected]%
1×[email protected]%
Reps are touch and go.
After each set of deadlifts, perform 3
seated box jumps for maximum
explosiveness.
Rest 3-4 minutes after the box jumps.

METCON
AMRAP 10 Minutes
1:00 Weighted Plank
20 Banded Hamstring Curls
15/10 Calorie Row @ Forever Pace

BOOTCAMP
18 Min AMRAP
12 Cal Row
12 RKBS
12 Single Leg Dead Lifts (total)
12 V up

BARBELL
Front Squat
6×3 @ 85%

CrossFit Longmont welcomes Baby JJ to the World.
CrossFit

Strength

Every 2 min for 14 min

2 Tempo Pull Squat Snatch

start at 60% build up if reps look good

METCON

Every 3 mins for 3 rounds (9 min)

5 Muscle ups

15 Over Head Squats 135/95

Max Air Squats

Barbell Hang Power Clean And Jerk

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[email protected]
[email protected]
[email protected]
[email protected]

CROSSFIT

With A Partner Split Work How You Want

AMRAP 5 Minutes
30 Double DB Box Step Overs
Max Rep Toes to Bar in remaining
time
Rest 3:00
AMRAP 5 Minutes
30 Double DB Box Step Overs
Max Rep Toes to Bar in remaining
time
Rest 3:00
AMRAP 4 Minutes
20 Double DB Box Step Overs
Max Rep Toes to Bar in remaining
time
Rest 3:00
AMRAP 4 Minutes
4 Double DB Box Step Overs
8 Toes to Bar
Rx DBs: 50s/35s
Box: 24/20”
Score is total toes to bar in the
first 3 AMRAPs + total repetitions
in the final AMRAP.

BootCamp
EMOM For 24 Min
8 Burpeees
16 Box Step Overs
8 Plate Ground To Over Head
16 V Ups

CrossFit

Every 2:30 for 15:00 (6 sets)
3 Tempo Pull Squat Snatches
Drop and Reset between reps
Start very light and add weight if it looks and
feels good

Conditioning
AMRAP 10 Minutes
25 Double Unders
12 Wallballs 20/14lbs