Category: Uncategorized

Strength
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

Run TT
1.6km

Metcon
21-15-9 reps,
for time of:
Deadlift 100/70
Handstand Push-up

Olympic lifting
Hang snatch
1-1-1-1-1

Strength
Overhead Squat
1-1-1-1

Metcon
OPEN 14.1
AMRAP 10min
30 Double Unders
15 Power Snatches, 35/25

Olympic Lifting
Hang clean
1-1-1-1-1

Lynne
5 rounds for max reps of:
ME Bench Press @ bodyweight
ME Pull-ups

Olympic Lifting
Grace
30 clean and jerks for time

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

Finisher
100 sit ups for time

Olympic Lifting
Jerk
1-1-1-1-1

CrossFit Total

Back Squat 1 rep

Strict press Press 1 rep

Deadlift 1 rep

Metcon
25min AMRAP
20 pull up
20m Walking lunge
3 wall climb

Strength
Front squat
1-1-1-1-1

Metcon

15min AMRAP
20 Wall ball 10/6
15 box jump 20/20
2 Rope climb 16ft

Olympic Lifting
Power snatch
1-1-1-1-1

Strength
Bench press
1-1-1-1-1

Metcon
50-40-30-20-10 reps, for time of:
Double Under
AbMat Sit-up

Olympic lifting
Clean and Jerk
1-1-1-1-1

Strength
Deadlift
1-1-1-1-1

Metcon
Row TT
1km

Olympic Lifting
Snatch
1-1-1-1-1

Over the next 2 weeks we will be testing our 1RM lifts to re set for our Wendler strength cycles. We will also visit some CrossFit bench mark WODs

Strength
Back squat
1-1-1-1-1

Strict press
1-1-1-1-1

Metcon
3 rounds for time
25 Thruster 20/15
10 Chest to bar pull up

Olympic Lifting

DT 5 rounds for time of:
12 Deadlifts 70/50
9 Hang Power Cleans,
6 Push Jerks

CrossFit Games Open
IN 15min
15.1
Complete as many rounds as possible in 9 mins of:
15 Toes-to-bars
10 Deadlifts, 115/75 lbs
5 Snatches, 115/75 lbs

Then
15.1A
Clean & Jerk : 1 rep max

Total time 15min