Category: Uncategorized

Bear complex 
Bear Complex 7-7-7-7-7 
One rep is: 1 Power Clean 1 Front Squat 1 Push-Press 1 Back Squat 1 Push-Press 

Strength 
1 x ME unbroken 
Pull up or Bar muscle up or Ring muscle up 

Strength 
Squat snatch T&G
3-3-3-3-3

Metcon
Open 12.1
AMRAP 7min 
Burpees 

Metcon
For time: 
Row, 500 m 
40 Air Squats 
30 AbMat Sit-ups 
20 Push-ups 
10 Pull-ups

Strength
Find a 10RM Power Clean T&G

Olympic Lifting
Clean and Jerk
1-1-1-1-1-1

Metcon
Nancy
5 rounds for time of: 
Run, 400 m 
15 Overhead Squats, 42.5/30

Olympic Lifting
Snatch 
1-1-1-1-1

Strength 
Strict Press
1-1-1-1-1

Strength
Front Squat 
1-1-1-1-1

Metcon
Row TT 
500m  

Olympic Lifting 
Grace 
30 clean and jerk for time

CrossFit Total 2 
1RM ,
Clean ,
Overhead Squat ,
Bench Press 

Bradshaw
10 rounds for time of: 
3 Handstand Push-ups ,
6 Deadlifts, 100/70 ,
12 Pull-ups ,
24 Double Unders

Row 
2KM Time trial 

1 x ME
unbroken Wall Ball

Olympic Lifting
High Hang Clean
5-5-5-5-5

Run
1.6km Time trial 

Metcon 
Annie 
50-40-30-20-10
Double under 
Sit up

Olympic Lifting
Isabell 
For time 
30 Snatch 60/40

Metcon

HERO WOD ‘NATE’
20min AMRAP
2 Muscle-ups 
4 Handstand Push-ups 
8 Kettlebell Swings, 2/1.5 pood

Olympic Lifting
High Hang Snatch 
1-1-1-1-1

Strength 
Back Squat 
1-1-1-1-1
Strength
Deadlift
1-1-1-1-1

Metcon
ME Assault Bike 
30sec 

Olympic Lifting 
Split jerk
1-1-1-1-1

CFC Fight Gone Bad style 
3 rounds, 
1 min per station, of:
Knees-to-elbow ,
Box Jump, 20/20 in ,
Row Calories ,
Thruster, 20/15 kg ,
Assault Bike Calories ,
Squat Clean Wall Ball, 10/6 kg ,
Handstand Push-up,