STRENGTH

Split Jerk Drive + Split Jerk
5x(2+1)

Press
5x5@78%

WORKOUT

21,15,9
Power Clean
Box Jump
12,9,6
Ring Dip

STRENGTH

Snatch + Hang Snatch
5x1

Deadlift
5x5@78%

WORKOUT

Row
2x300m

WORKOUT

3x Rounds of
40sec on 20sec off
Push Ups
Double Unders
Kettlebell Swings
Wall Walk Ups
Air Bike Cals
V-Ups

STRENGTH

Back Squat
3x7@70%

WORKOUT

In Teams of 2 going round for round
12 Rounds for time:
12x Thrusters
12x Burpee Over Bar

8x Thrusters
8x Burpee Over bar

4x Thursters
12x Burpee Over Bar

STRENGTH

Power Snatch
5X2

Deadlift
3x7@70%

WORKOUT

For Time:

30,20,10
Dumbbell Snatch
Box jump Over

WORKOUT

in Teams of 3:
Break up and partition anyway
300x Double Unders
200x Wall Ball
100x Calories
50x Pull Ups

STRENGTH

Handstand Push Up Technique

Press
3x7 @70%

WORKOUT

For Time
10,8,6,4,2
Strict HSPU
Devil Press

STRENGTH

Front Squat
3x7@70%

WORKOUT

12min AMRAP
7x Toes to Bar
7x Overhead Squats
Run 200m

STRENGTH

Clean & Jerk
7x1

WORKOUT

4 rounds for time:
8x Hang Power Clean
12x KB Box Step Overs
16x Kettlebell Swings

STRENGTH

Clean
5x3

WORKOUT

9min AMRAP
15x Sit Ups
9x Box Jumps
3x Thrusters

Pull Up WorkShop

WORKOUT

2 Rounds of

2min AMREP
Row 300m
Max Rep Burpee

2min Rest

2min AMREP
Airbike 600m
Max Rep Pull Up

STRENGTH

Press
5x5@75%

WORKOUT

For Time:
50,40,30,20,10
Dumbbell Hang Clean & Jerk
Double Unders

STRENGTH

Snatch
5x2@80%

Back Squat
5x3@80%

WORKOUT

Row
1km

WORKOUT

Wood
5x Rounds for Time:
400m Run
10x Burpee Box Jump Over
10x SDHP
10x Thrusters
rest 1min between rounds

WORKOUT

3x Rounds of
45on 15rest for Max Reps
Strict Pull Ups
Dumbbell Snatch
Seated Sled Pull
Deadball Over the Shoulder
Overhead Sit Ups
Russian Dip
Deadball Squats
Tire Flips
Dumbbell Snatch
Seated Sled Pull
Deadball Squats
Overhead Sit Ups
Russian Dip
Deadball Squats
Tire Flips

STRENGTH

Split Jerk
10x1

WORKOUT

In Pairs
15min AMRAP
8x Wall Walk Ups
40x Box Jump Over

STRENGTH

Front Squats
5x3

WORKOUT

In Teams of 4
100x Double Unders (1 person tag in and out)
40x Hang power clean (M/F)
30x FS (M/F)
25x P.Snatch (1 person tag in and out)
20x Burpees Team Sync
15x Thursters (M/F)

STRENGTH

Power Clean
5x2

WORKOUT

2 Rounds
1min Per Station For Max Reps
Rowing
Power Clean
Sit Ups
Handstand Push Ups
Air Bike
Rest

STRENGTH

Pull Up Work Shop
Strict Pull Ups
3x Max Rep

WORKOUT

3x Rounds For time:
Run 400m
30,20,10
Wall Ball
3,2,1
Rope Climb

CrossFit Total

Back Squat
1RM

Deadlift
1RM

Bench Press
1RM