SNATCH

Squat Snatch 

E.M.O.M complete:

Min 1: 2@65%

Min 2: 2@67%

Min 3: 2@70%

Min 4: rest

Min 5: 2@67%

Min 6: 1@70%

Min 7: 1@73%

Min 8: Rest

Min 9: 1@70%
Min 10: 1@73%

Min 11: 1@75%

WOD

"CFT"

1 RM Squat

1 RM Strict Shoulder Press

1 RM Deadlift

*Warm up then 3-5 attempts at each lift

.WOD

3km Bike

1km Row

2km Run

For time.

CORE

Accumulate 2:30 minutes in GHD Sit up hold

*Every time you break complete 15 weighted Glute Bridges.

STRENGTH

Bench Press - 3/3/2/2/1

WOD

30 Power Snatches - 35/25kg

35 Toes to Bar

40 Box Jump Overs - 24/20"

45 Shoulder to Overhead - 50/35kg

50 Alternating Lunge Steps

For time.

18 minute time cap.

PRACTICE

1-5 Muscle ups

Every :90 seconds x 6 rounds

WOD

Run 1km

then move imediately into:

A.M.R.A.P in 9 minutes of:

1 Front Squat - 60/40kg

2 Push ups

2 Front Squats

4 Push ups

3 Front Squats

6 Push ups

4 Front Squats

8 Push ups

etc... continuing to add 1 extra Front Squat each round and completing double that number in Push ups until time cap.

PRACTICE

E.M.O.M x 10 minutes

Odds: 2 Split Jerks

Evens: 2 Squat Cleans (drop from the top)

WOD

3 rounds of:

400m Run

30 single arm Dumbbell Hang Clean and Press' - 22.5/15kg

400m Run

30 Deadlifts - 50/35kg

WOD

"CrossFit Open 19.5"

33-27-21-15-9 reps for time of:
Thrusters - 43/29kg
Chest-to-bar pull-ups

Time cap: 20 minutes

STRENGTH

4 sets of:

6 Bench Press'

6 Weighted Step ups (each leg)

8 Romanian Deadlifts

2:00 minute rest between sets

*Choose challenging weights

WOD

"Karen"

150 Wall Ball Shots - 20/14lb

For time.

PRACTICE

15/12/9/6/3 - Strict Handstand Push ups

100m Run after each set

WOD

100 Double Unders

10 Toes to Bar

80 Double Unders

10 Toes to Bar

60 Double Unders

10 Toes to Bar

40 Double Unders

10 Toes to Bar

20 Double Unders

10 Toes to Bar

For time.

WOD

0:00-15:00min

1km Run

40 Dumbbell Snatches - 22.5/15kg

20 Chest to Bar Pull ups

15:00-30:00 min

2 rounds of:

25 Box Jump Overs - 24/20"

40m Deadball Carry - 55/35kg

3 Rope Climbs

30:00-45:00 min

3 rounds of:

20/15 Calories

20 GHD Sit ups

40 Air Squats

STRENGTH

Every :90 seconds alternate between:

1. 3 Strict weighted Pull ups 

2. 2 Power Cleans

*Weight is your choice (Using bands if unable to complete 3 strict Pull ups)

WOD

A.M.R.A.P in 10 minutes of:

15 Push ups

15 Deadlifts - 60/40kg

15 Push ups

15 Deadlifts - 80/55kg

15 Push ups

15 Deadlifts - 100/70kg

15 Push ups

15 Deadlifts - 120/85kg

15 Push ups

Max rep Deadlifts - 140/100kg

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