WOD

CROSSFIT
Find a heavy 5Rep TNG Power Clean

Find a heavy 5Rep Hang Power Clean


BARBELL
Back Squat
6×5 @80%

CROSSFIT
Skill Work – Linking Pull-up
4 Rounds, :30/:30
Max Pull-ups / Rest

3RFT
21 Deadlift (135/95)
15 Push Press
9 Front Squat


BOOTCAMP
3 Rounds 1 min Rest Between Rounds
5 min AMRAP
15 Wall Balls
5 Shuttle Runs
15 Ring Rows
5 Shuttle Runs


BARBELL
Snatch
4×80%
4X85%
[email protected]%
[email protected]%

CROSSFIT
30-20-10
Calorie Row
Alt DB Snatch 50/35

-rest 3 minutes-

10-20-30
DB Goblet Squat 50/35
Calorie Row

BARBELL
Back Squat
6×2 @80 %
Empty BarBell Snatch Work

CROSSFIT
Partner
30 minute Cap
100 Cal Row buy-in
then
20 Rounds, Alt Rounds
9 Wallball 20/14
6 Weighted Ab Mat Sit-ups
3 Ring Dips

BootCamp
Back Squat 5×5 Build Up In Weight
Dead Lift 5×5 Build up In Weight

CROSSFIT
Skill – HS Walking

Handsy Annie
50-40-30-20-10
Double Unders
Sit-ups
25′ HS Walk after each round

CROSSFIT
EMOM x 6
3 TNG Deadlift at 60+%

4RFT
8 Deadlift 225/155
8 Bar Facing Burpee

BootCamp
EMOM 20
40 sec KB Dead Lift
40 sec KB Swings
40 sec Goblet Squats
40 Sec Bird Dogs

BARBELL
Clean
75-80-85
80-85-90
85-90-95

CROSSFIT

15 min to find a heavy Split Jerk + 2 Front Squats

2 Rounds
4 min AMRAP
10 Plank Jacks
5 Candlestick Roll
10 Side V-up (each)
1 min Hollow Rocks

BARBELL
Back Squat
6×4 @ 80%

CROSSFIT
5 min Cap
Accumulate 30 Strict Pull-ups
Scale: with band

AMRAP x 15 minutes
5 Pull-ups
10 Box Jumps 24/20
15 Air Squats

BootCamp
25 Min AMRAP
5 Pull Ups/Ring Rows
10 Box Jumps
15 Air Squats
20 Single Unders
1 min Rest

BarBell
Snatch Waves
65-70-75-80
70-75-80-85
75-80-85-85
90