CrossFit WOD
EMOM – 8:00
– 3 Front Squat @ 20X1 w/ 65% of 1RM
EMOM – 12:00
– Odd: 2 TnG Squat Clean
– Even: 6 Toes to Bar
15-12-9 Reps For Time
– Thruster (115#/75#)
– Box Jump (24″/20″)
Tag: Clean
CrossFit WOD
Four Rounds w/ 2:00 Rest
– 3 Push Press @ 12X1
EMOM – 12:00
– Odd: 4 Clean & Jerks
– Even: 8 Ring Dips
AMRAP
– 3:00 Max Ring Rows
– 3:00 Max Double Unders
CrossFit WOD
EMOM – 6:00
– 3 TnG Hang Squat Clean w/ 60% of 1RM
EMOM – 12:00
– Odd: 4 TnG Power Cleans
– Even: 6 Pullup
15-12-9-6 Reps For Time:
– Toes to Bar
– Power Clean (135#/95#)
CrossFit WOD
Three Rounds w/ 1:30 Rest
– 5 Pullup Negatives @ 41-2
– 10 Rear Foot Elevated Split Squats @ 3010 (each)
Four Rounds w/ 2:00 Rest
– 3 Pendlay Rows @ 21X2
– :30 Rest
– Max Rings Rows (feet elevated)
– :30 Rest
– 8 Hang Power Cleans
Finisher
– 100m Heavy Farmer’s Walk
Pendlay Row
With the tempo prescribed for this movement some may only use an empty barbell. Strict form is required. If an injury prevents you from performing these correctly modify the movement to a single arm row with opposite hand and knee supported by a bench. Strict form and tempo is still expected.
CrossFit WOD
Four Rounds w/ 2:00 Rest
– 2.2 Strict Presses @ 12X1
Four Rounds w/ 2:00 Rest
– 3 Cleans
– 2 Push Presses
– 1 Split Jerk
Five Rounds w/ 2:00 Rest
– 7 Heavy Thrusters (increase weight each round)
– 12 Slam Balls
CrossFit WOD
Five Rounds w/ 2:00 Rest
– 5/4/3/2/1 Back Squat @ 30X1
– 1:00 Rest
– 1:00 AMRAP in 3’s Strict Pullup
Five Rounds w/ 2:00 Rest
– 4 Close Grip Bench Press @ 30X1
Five Rounds w/ 1:00 Rest
– 5 TnG Power Clean (increase each round)
– 10 Burpees
CrossFit WOD
For Reps
– 1:00 Ground to Overhead (135#/95#)
– 1:00 Toes to Bar
– :30 Rest
– 1:00 Ground to Overhead (165#/115#)
– 1:00 C2B Pullups
– :30 Rest
– 1:00 Ground to Overhead (185#/135#)
– 1:00 Burpee
CrossFit WOD
1RM – 8:00
– Strict Press
1RM – 8:00
– Push Press
AMRAP – 8:00
– 30 Deadlift (135#/95#)
– 20 Power Clean (135#/95#)
– 10 Push Press (135#/95#)
CrossFit WOD
1RM – 8:00
– Power Clean
*Warmup to 50% 1RM before starting the clock.
AMRAP – 8:00
– Power Clean @ 90% or 1RM
CrossFit WOD
For Time:
– 10 Clean & Jerks (185#/135#)
– 15 L-Pullups
– 20 Ring Dips
– 25 Burpee Box Jumps (24″”/20″”)
– 30 Wall Balls (20# @ 11’/14# @ 10′)
– 35 Deadlifts (185#/135#)